Tag Archives: The Calorie Myth

Welcome All! Let Our Journey Begin!

Welcome to the growing family of foodtalk4you.com readers! By signing up either here, on our site, or as the result of talking with me at a recent book signing, you will never miss a new post full of ideas on how to improve your health one bite, one breath, or one movement at a time.

Whether it’s a new recipe featuring nutrient-dense foods, a reminder about how to survive the flu season, or some thoughts about finding your “word of the year” to guide your life intentions, there’s always something valuable to read and apply to your life.

We are always growing and changing.  A good “stretch” in our comfort zones never fails to strengthen our souls.

At a recent luncheon sponsored by the local chapter of the American Association of University Women, I was honored to be one of their ten featured authors. In addition to the book signing venue, we were treated to a great lunch and then were given the opportunity to give our “story” in five minutes to the 100 in attendance. What we said might inspire those listening to take a look at our book and buy it.

No pressure.

Do you know that the number one thing people fear – even more than death – is public speaking?

It was interesting how each of us ten author’s responded. If ever there was an opportunity for self- growth and “stretching” this was it.

To the best of my recollection, every one of us had notes. Leaving nothing to chance, we authors wanted to put our best foot forward.

What was so interesting to me was the vast array of public speaking skills that were presented. Clearly many had done this before, myself included, but those less skilled at speaking to groups were still effective in telling their story.

One author used breathing techniques to help himself. He blew through his lips after each page he read, as if he were saying, “Whew, that’s over!” It was beautiful watching him grow and stretch! After a while, he looked up more at the crowd as he described the passion behind his story.

That’s what we need to do. Find our passion and share it. It may require some stretching. If we aren’t pushing our comfort zones just a little bit, we are stuck in a rut.

Learn. Grow. Stretch.

Explore your passions and include a stronger relationship with your body. We expect our bodies to always be on duty for us, doing what we expect of them, expecting perfection.Are we doing our part? It’s a two-way relationship. What are you feeding your mind, body, spirit? Is it good food?

Ask yourself every day if what you are doing, eating, or thinking going to do your body good.

In health-

Deidre

Author, Toolkit For Wellness

 

 

 

 

Embrace Your Word!

And the award for the Word of the Year goes to…”

No, it’s not that kind of thing, even though this is awards season.

Have you ever been directed in a yoga class to think of your intention for that session? I have; and it really helped me color what I was releasing with an exhale, and what I was absorbing when I was inhaling.

Sometimes my mind would drift to calm – worthy – flow … or other concepts that reflected my needs at the moment. We never shared our intentions … It was just something that helped us enrich our yoga experience, and something to carry with us as we walked out the door of the studio and back into the world.

Recently, I stumbled upon a book that promised to guide the reader through the process of selecting their own “Word for the Year.” The author’s website extolled the benefits of doing this, and how they were going to lead the reader through a process of questions and reflections in order to find that perfect word. Testimonies of readers praised the author and her process; they had been doing this for years and had experienced personal growth and achievement.

Okay. With my yoga experience as my own personal testimony, I could hang my hat on this idea. But in spite of being a self-help author myself, I just did not want to spend $14.99 to find my word … and I did not want to go through pages and pages of exercises to get one.

I just filed all this information away in my brain and heart.

Then, after ten days of being home bound due to snow and ice and a lack of caregivers for my husband, I was gratefully out and about once again, sitting at a favorite breakfast spot, sipping coffee.

Embrace.”

The word just came to me out of nowhere. Well, I know where due to my personal faith.

Embrace is my word for the year. My personal intention for my inner self.

  • Embrace the day, this moment, and give to it my best.
  • Embrace myself, accepting myself as I am – warts and all.
  • Embrace others with good intentions and actions.
  • Embrace my gifts and use them.
  • Embrace my weaknesses and find a way to improve them or get help to do so.
  • Embrace even the hard situations in life; lean into them, and learn from them.
  • Embrace the beauty of the world and absorb it into my very being.

Every day I am finding new ways to embrace. I have been somewhat energized with this experience. It is improving my outlook and my take on each day’s activities, and I’m excited to share this concept with you, too.

Maybe you can ponder on this idea of creating your own Word of the Year.

If your life seems to be stuck, maybe you need a word such as reach, or grow, or discover.

If you are starting a long stretch of schooling, maybe words such as steps or empowered, or learning, would meet your needs.

Sorry, but I can’t offer a questionnaire nor probing exercise to plow through to get to your word. This is something you must find by your own journey!

Just ponder on it, and it will come.”

Embracing my day-

Deidre

 

 

 

 

Superbugs – The New Super Villians

Tag. You’re it!

Let’s talk about disease transmission!

Yawning yet?

Better not. Your life could depend on it!

Oh, sure. Hopefully, you have mastered not sneezing into someone’s face…but there’s more!

While this flu season has not been declared and epidemic – yet – the numbers are staggering, and not only are the seniors succumbing to the flu, but healthy young children – and even young athletic adults are DYING! I can’t wipe the faces of the recent healthy victims from my mind.

It’s so sad when I think about it.

At this point, it’s important to share this challenging flu season is expected to last another 13 weeks! It is NOT too late to get your flu shot. While this year’s vaccine is reported to be approximately 30% effective, it can still be helpful in reducing your symptoms if you fall victim to a flu strain not specifically targeted by the shot. It does take two weeks to achieve full protection from the shot, so time is of the essence.

Additionally, many of my friends are actually experiencing more than one infection – simultaneously! Running to the bathroom with a Norovirus and thinking it’s the flu, then going to the ER only to find out they also have double pneumonia – with no symptoms!

Contrary to what you might think, a virus or a bacteria’s sole mission in life is NOT to kill you. Think about it. You are the host – their home – and they don’t want to burn down their home. What they want to do is MULTIPLY – pure and simple. Keep their species viable; alive and well. As long as you are alive, they are pretty happy feeding off of you.

If you can assist them in spreading their whereabouts, all the better! Go ahead. Sneeze. Cough. Touch a doorknob a sick person touched. Put your contaminated hand to your nose, eyes, or mouth and… Tag! You’re it!

These micro-organisms do all kinds of crazy things to stay alive. When conditions become unfavorable for their survival, for instance, some form spores. Spores are like time capsules full of DNA instructions and materials that – some day or century – when conditions once again become favorable to grow, multiply, and flourish, they will spring back to life. Presto!

What to do?

Citizens in Asia understand the importance of wearing paper face masks. While both my husband and I are healthy, I am going to buy a box of face masks on my next trip out to the store, just in case. I’ll wear one to prevent spreading disease to my husband – sure. Out in public? Well… Maybe we can start a trend in America. It’s only a matter of time before we wise up in the face of an epidemic.

What we need to do is wear dog cone collars to stop us from touching our eyes, nose, or mouth! As ridiculous as that seems, hold that vision in your mind for a minute.

Just count the number of times you touch your face. Better yet, count the number of times someone else touches his/her face. I don’t know what it is; but just why do we do it? Making sure we haven’t lost our face?

It’s a terrible habit. Our faces contain the three most important portals into our bodies: our eyes, nose, and mouth.

Door knobs, elevator buttons, table tops, electronic devices, gym equipment…the list goes on. Anything we touch can be the temporary residing place for the micro-organisms someone else put there through their touch, cough, or sneeze. We touch that contaminated surface and what is it we do all the time with our hands? Touch our faces. Eyes. Nose. Mouth.

Tag. You’re it.

The norovirus that attacks digestive systems, is particularly determined to find a fresh host. Even though you have stopped throwing up or having diarrhea (or both) and you think you are out of the woods – think again.

You are like a walking Typhoid Annie.

You are CONTAGIOUS for at least TWO WEEKS. These little noroviruses are still living inside your intestines and colon even when you feel “better.”

You may have been extra careful washing your hands after hanging over the commode, puking your guts out, but now? How about after a round of diarrhea? Of course  you scrubbed your hands! But now that you are well?

There is no other way to say this: our poop is STILL contaminated after we get well! If the “stomach flu” is racing through your family or through your child’s classroom, it’s because of germ-filled poopy hands touching things. Those things get touched by those who, not wearing a human version of a doggy cone collar, are touching their faces. It’s what people tend to do.

Stop it!

SCRUB your hands after visiting the restroom EVEN when you are well, and stop touching your face!

Well, how are we supposed to wash our hands you ask? I was waiting for that question. Let me cut and paste a segment from my up-coming book about tips for home caregivers of loved ones:

We all think we know how to wash our hands. In a caregiving environment, extra attention needs to be given to hand washing techniques.

Here are the steps:

  • Turn the water on to a comfortably warm temperature and wet your hands
  • Apply a squirt of hand soap onto your wet hands
  • Start humming the “Happy Birthday“ song at a normal tempo two times through during the washing phase; that should translate to 20 seconds which is how long you are supposed to be rubbing those soapy hands
  • Rubbing the palms together, create a good lather
  • Continue rubbing, moving to the back side of the hands, around the wrist, and between your fingers
  • Scrape your fingertips along the palm of the opposite hand, driving the suds under your nails. Repeat for the other hand.
  • You have finished humming “Happy Birthday” twice by now
  • Rinse hands under the running water while continuing to rub all areas of the hands, wrist, fingers
  • Dry with a clean paper towel.
  • Turn off the faucet with a dry paper towel to prevent contamination of your clean hands”

So there you have it. Preventing the spread of disease is up to each of us. Scouring the house with Clorox wipes is helpful, but proper hand washing and not touching our faces will go a long ways in avoiding not becoming the next victim and in not spreading the bad news around to others.

I just made another vat of Chicken-Ginger-Garlic-Lemon soup and some more Ginger-Honey-Lemon Tea today. Yum!

Deidre and Virgil Edwards

 A great discovery from using the leftovers from the last vat was the addition of a can of minced clams! Oh, my goodness! That was so good! The lemon and dill perfectly complemented the clam addition! Make sure to check out last week’s post to grab the original recipes!

In health-

Deidre

PS:  For some reason, I’m going to wash my hands again!

 

 

A Little Bit of T.L.C. To Calm The Winter Storm

Have you noticed?

Can you hear that?

People whimpering… Aches, pains, and just feeling bad are all around.

After maintaining stable health and immune systems through the fall and early winter, folks are dropping like flies to bronchitis, strep, sinus infections, colds that travel through the entire family and even to the pets, (a Chihuahua sneezing is a sad state of affairs), flu, and pneumonia. I have friends on Facebook with tender bodies who even complain their hair hurts.

That’s bad.

Forget the New Year’s party hats. Where’s the chicken soup?

If you or your loved one fall into the category of the “whimpering needy,” then some serious TLC is headed your way! With minimal energy, you can fix these soothing, nutrient-enriched recipes in a jiff! With a few basic ingredients, you can go a long way to body-friendly comfort measures.

One is a healing and strengthening tea, and the other is soup. While others are dashing to the store for peanut butter, bread, milk, and eggs in the face of winter storm advisories, make sure you grab: lemons, fresh ginger, fresh garlic, honey, chicken, quality broth, and green tea.

Background information:

Fresh ginger, lemon, and honey tea is a tried-and-true standard for throat therapy and protection.

Ginger is often referred to as a universal medicine and dates back to ancient Chinese and Ayurveda traditions. Ginger tea contains high levels of vitamin C, amino acids, and trace minerals. As an anti-inflammatory, ginger calms down unhappy tummies and helps to open airways.

Lemon is also a good source of vitamin C and has long been touted as a benefit to daily detox, get-your-body-started-for-the-day, and a help for regularity. My spry grandmother was a firm believer in daily lemon water; she lived a healthy 100 years. So, there you go!

Honey is not only a good source of energy, but packs a powerful load of antioxidant, has antibacterial and anti-fungal properties, and is a natural cough suppressant.

Hot or cold, ginger-lemon-honey tea can be just what the doctor ordered. Given the current freezing temperatures, hot is preferable.

Here’s what you’ll need to do for a quick healing brew:

GINGER LEMON HONEY TEA

In a saucepan, assemble:

About 1 to 1 1/2 inch of peeled, sliced fresh ginger

Juice of 1 lemon – And a few extra slices of lemon to float around, if desired

Honey to taste

5-6 bags of green tea

6 cups of water

Heat all ingredients on medium heat and let steep awhile.

Strain and serve. Refrigerate leftovers to reheat.

This can be a bit tangy thanks to the ginger and lemon; vary the amount of honey to balance the sweet-to-tangy ratio.
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That wasn’t too hard to do! Now you have something helpful to sip on while you prepare this gentle, healing, and easy-to-prepare meal.

Background information:

Garlic is rich in allicin, which has powerful antioxidant properties and is beneficial to blood pressure and blood sugar regulation (See my book, Toolkit for Wellness for more information about garlic and other allicin-containing foods.)

Chicken soup – aromatic and therapeutic – just ask Grandma. It works!
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GARLIC LEMON HERB CHICKEN

Any cut of chicken will do. Today I used a chicken breast, semi-frozen and chopped into small pieces. Other times, I have used thighs with bones in to stew a long time. Whatever cut of chicken you have around will do.

About 5-6 cloves garlic, smashed and chopped (do this at least 10 minutes prior to cooking to release the good things – allicin – that make garlic good for you)

About 1 inch to 1 1/2 inches of peeled, sliced fresh ginger

One lemon, rind ends removed, sliced and seeded

Some onion, chopped (Do this 10 minutes before cooking, as well)

Salt

Pepper

Dill weed – The dill weed pairs very well with the lemon

Chicken Broth – free range, if possible

Optional, rice-based, gluten-free noodles

Sauté the onions, garlic, ginger, and lemon slices in butter and olive oil until onions are translucent.

Add chicken. If cubed, stir until all sides lose their pinkness. If whole pieces, brown on each side.

Add broth and seasonings to taste. Simmer until meat is done and flavors have incorporated.

Optional: Before serving, add some Thai, thin rice noodles if your tummy will allow. These cook in a couple minutes.
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The good thing about this soup is you can eat it in stages as your constitution allows:

Savory broth first.

Broth and a few noodles next.

There is nothing like Mama’s TLC and chicken soup, to be sure, but this comes in at a close second- especially if you are the source of your own TLC!

Cuddles to my friends in need. Sorry you have whatever version of the “crud” you have. Nurse yourself back to health with this healing tea and soup. Don’t try to get back onto your feet too fast or your body will let you know who is boss for sure. Relapses are usually worse that the first round!

Be safe!

In health-

Deidre …  Healing from a sty that has made me feel like I had a cold.

Now, where’s my tea?

 

 

 

 

 

 

 

 

Can You Hear Me Now?

Your body knows best.  Are you listening?

Many of us have bodies that are screaming at us; but we aren’t listening. Instead, we grab another Tylenol and hope for different results. Right?

How’s that working for you? Doing the same things and hoping for different result.

Come on, folks!

Case in point is my Great Oatmeal Experiment.

For many years, I have followed the anti-inflammatory style of eating as described in my book, Toolkit for Wellness. The part I was particularly careful about was no gluten-containing grains; no wheat, barley, or rye grains. But other grains such as corn, rice, oats, and others could be problematic because of their lectin and phytate components.

Lectins can mess with the hormone that tells us we are full and satisfied. Phytates can make the minerals we eat bio-unavailable for proper absorption and use by our body.

Each of us has different levels of tolerance.  We won’t know what our tolerance levels are unless we LISTEN.

Listen to what?

Our body talking to us! Do we feel energized? How are those muscles and joints feeling? Headaches again? Unhappy belly? More bloating, gas, constipation, or diarrhea?

Once your body is “cleansed” for a while by removing inflammatory foods, reintroducing potential offenders has to be handled very carefully.

Just like introducing one new food at a time, not unlike that of a baby learning to eat foods, we have to be careful to reintroduce only one new previously eliminated food at a time, to identify something that is going to cause a bad reaction.

I have corn-based food every once in a while. When corn-on-the-cob “comes in” during the summer, I do indulge. Corn tortillas for tacos? Sure.

Still steering away from gluten.

Enter “Gluten Free Oatmeal.”

I needed to shake up my husband’s breakfast menu a bit; provide more fiber – you know – good for you oatmeal?

I even posted on Foodtalk4you’s Facebook feed about how I had ramped up oatmeal’s “goodness” factor by adding chia seeds and coconut oil. I created another oatmeal recipe by adding collagen hydrolysate and coconut oil. Ramped-up protein and brain healthy fat! What could be better?

I was pleased as punch in making double recipe “vats” of this so I could easily nuke a bowl of goodness for EACH of us in the morning.

Or so I thought.

There are so many factors affecting how we feel. Sometimes it’s hard to tease out the one offending element.

I was still sitting way too much at home while I spent time in my husband’s room (he is confined to a hospital bed at home). On top of that, I am currently writing another book, “Caregiver’s Handbook for Caring for the Bedridden,” which requires more sitting at the computer. Efforts to go to the gym once or twice a week are being met, along with home stretches to break up sitting sessions, and almost daily planks.

But something was WRONG.

Everything from my waist down hurt. Heels first. Then hips. Then legs. Is it possible to get that old so fast? Is this my life forever?

Didn’t seem natural. Certainly, I am living under unusual and stressful circumstances – but, I was falling apart. Grabbing two Ibuprofen, for heaven’s sakes.

We are “Designed for Health”. That’s my mantra. Geez! That’s the name of the classes I teach!

“Can you hear me, now?”

Could it be my “super-healthy-ramped-up-gluten-free-oatmeal?

Only one way to find out.

Stop the oatmeal.

Well, I did.

After just seven days with no more oatmeal, I can get up and start walking with feet and hips that are not screaming.

I listened, and I did something about it.

Yes, I miss my hot, steaming bowl of healthy comfort food, but I LOVE not hurting.

Goodbye oatmeal. Hello happy body!

It’s a choice.

Are you listening? Your body will love you for it.

In health-

Deidre

 

 

Watermelon-Mint Summer Salad!

Espousing coping skills, and actually using them, are two different things. As my beloved continues to slumber more than 15 hours a day now, it would be easy for me to just ‘spin in place’ as I watch his winding down. The three rounds of planks that energized me on Tuesday, are just not motivating me today. My yoga mat is not calling to me.

Today’s coping skill is in shifting focus away from me and onto sharing something good with YOU my dear readers!

I have clipped out and saved so many nifty-sounding recipes for salad dressings; and yet have used virtually none of them. If you are like me, then I even hesitate to share a recipe. Rather, I am sharing a concept instead.

Necessity being the mother of invention, an idea came to mind this week that answered several needs:

  • Something to moisturize some dry leftover baked chicken that was destined to be chopped up into a salad.
  • Something that would use at least a part of my over-abundant supply of mint. Note to self: plant less mint and more basil.
  • Something that would ‘smile’ at me from the salad bowl and lift my spirits.
  • Something that would use up this watermelon that I am the only one eating now.

Voila!

Watermelon Mint Salad Dressing

Remember, this is a concept, not a ¼-teaspoon-at-a-time recipe!

The first step is to smash-up some watermelon.

For my solo serving, I used half of an inch-slice of watermelon taken from one of those mini bowling ball-sized melons. An old fashioned potato masher does the job and leaves some small chunks.

Add some chopped up fresh mint leaves. I generally use the leaves from a 12-inch stem.

Salt

Pepper

Splash of EVOO (Extra Virgin Olive Oil)

Splash of white wine vinegar

That’s it! Stir and pour over your salad!

Having made this three times this week, my salad contents have varied with the addition of leftover sautéed okra, avocado, mango, blueberries, steamed broccoli, and of course that chicken.

Salads are a wonderful way to keep soaking up all of that fresh summertime vegetable goodness. Cooking pretty much for one now, I tend to cook more than I need for one meal.

Just convert most leftovers to salads in the summers!

This Watermelon-Mint Summer Salad Recipe concept has revitalized my flagging spirits and has given me fun nutritional meals.

We’ll be needing this added aspect of cooling, as yet another heat wave is in progress!

Thanks for reading-

Deidre

 

 

 

 

 

 

Lessons From a Gardener’s Promise

If by recent post we have inspired you to take in the “pulse of life” at a local nursery, maybe you are wondering how so many people are gushing with optimism and hopefulness? How can holding a little six-pack of plants instill such anticipation and confidence? Are there bigger lessons for us to absorb and to apply in other aspects of our lives?

How does the gardener approach … well, gardening?

Soil prep. This step is essential for a plant to thrive. Can’t grow in rocks. Think about it. Are we expecting our bodies to thrive while we ‘plant’ them in rocky soil filled with added sugars, unpronounceable chemicals, or ingredients that are incompatible with digestion?

Plant selection. What’s the goal for the plant? Beauty, crop yield, or an attractiveness to butterflies, bees, or hummingbirds? What are our goals? What is the effect of our actions today? Are we being true to ourselves? Are we adding beauty, yield, and attractiveness to the world around us?

Care. This is where the “Gardener’s Promise” comes in. The gardener knows, by doing the right things consistently, the results will come … in time. Water. Pull a few weeds. Prune as needed. Fertilize regularly. Repeat. Repeat. Repeat.

Will the desired results come in a day… a week … or even a month? Often not! Why do we expect instant results for ourselves?

One kind word to an unfriendly acquaintance will not yield a bosom buddy. Relationships are built over time. Generally, a consistent effort to reach out in friendship will break down barriers.

Launching any self-improvement program will need careful and patient tending as well.

Case in point. I wanted to build upon my at-home exercise efforts which always include 2 minutes of daily planks and Super Brain Yoga with Power Poses. I started going to a gym in January that features a 30-minute circuit, along with its other activities. Twice a week. Like clockwork. Hadn’t gotten a swimsuit look; but if I skipped, I could tell a difference.

I wanted more. More results. Is it possible to really have a tighter tummy? I’ve seen videos about grannies who have turned things around. Why not me?

Time to apply the “Gardener’s Promise.” More sunshine (more effort and a wider variety of exercises), fewer weeds (sugar and carbs), better fertilizer (fortified protein shake for lunch), and patience. If you are doing the right things, keep at it day-by-day, and the results will come.

My morning plank routine is now twice a day. I have added 15 minutes of cardio before hitting the machines and doing other exercises. Still not ready for that swimsuit quite yet.

But I am standing taller. I am stronger. When my abs hurt a bit the next day, I know that I am making a difference. Some recently acquired winter bulges are disappearing.

I am remembering the “Gardener’s Promise.”

Happy “gardening”-

Deidre

PS- Cardio exercise today will be 5 minutes longer. Smoothie already enjoyed for lunch. (Primal Protein, frozen cantaloupe, frozen banana, ground flax seed, collagen hydrolysate).

 

 

 

 

 

Power Up and Prepare For Liftoff!!

Each day, it seems, we are in the cockpit of life preparing for a takeoff. What switches are we supposed to flip in order to “power up” our engines? There are so many on our dashboard. Can we realistically try to flip them all every day; or are there a critical few that will give us the lift and acceleration we need for a good takeoff and flight?

After spending hours every week researching, reading, and experimenting with activities that will, “do our bodies good,” one meal, one breath, one movement at a time, I’m left thinking “Ack!” How can I share idea after idea with my readers without over-whelming them, too?

There must be 50 “good” things I should be doing all of the time just to start my day off right.

Wait a minute.

The goal is not to feel like a failed, spineless weakling if we are not doing these things. The idea is to lead a natural, comfortable life that uses nature’s laws to optimize health – and – to accept the responsibility of intention.

Do we intend to “do our body good”?

We want – no, demand – that our bodies keep us going every day; but are we helping our bodies to do that?

Are we a friend or a foe to our body?

I sure want my body at its best 100% of the time so I strive to “power up” each day as best I can to give my mind-body-spirit the “food” it needs to do that.

Granted, smooth uninterrupted daily routines probably exist only in fairy tales.

Nearing the 10th month of being a full-time caregiver for my sweet husband who is confined to bed, I know full well how easily “me time” can disappear. Keeping myself on an even keel, though, is vital to being at my best for him – and me. Those who juggle kids, family, and jobs find free morning time at a premium as well. I hear you.

So, what are the essential few things I do to power up? You’ve seen many of these before. I will explain any new ideas in more detail.

POWERING UP

  1. ALWAYS: Super Brain Yoga and Power Poses as explained in the last post HERE. If there is time for only one thing, this is it. In addition to reinforcing inner balance and focus, I am filled with thoughts of gratitude – thanks for being equipped for strength and victory. I am open to receive that strength; and feel confident to move forward, no matter what may come my way.

Gratitude increases levels of that “feel good” hormone serotonin; who couldn’t use more of that each day? Be ‘intentional’  by boosting yours.

  1. ALMOST DAILY: Drinking lemon juice in warm water while coffee is brewing. Did your grandmother do this? Mine did. She swore by it and lived to be over 100. Today, we know that a simple drink of lemon juice in warm water is a marvelous detoxifier, helps regulate bowels, and actually helps de-acidify the digestive system! Start by using the juice of ½ of a lemon in one cup of warm water. Swish your mouth out to eliminate remaining juice from reacting with tooth enamel.

Once lemon juice is inside your stomach, the digestive process will cause an alkaline environment that will improve reflux. I refuse to resort to OTC or prescription meds for reflux. Lemon juice in warm water absolutely nails this problem for me. If I skip a couple of days, the reflux returns.

  1. ALWAYS when I am home: Power Coffee often with 2 Breakfast Cookies- plain coffee just doesn’t do it for me anymore. Learn about this amazing drink HERE and these guiltless cookies HERE. After this dynamic duo, I am good for hours!
  1. ALMOST DAILY: Oil pulling for at least 5 minutes, preferably up to 20. Now, this is a new topic for Foodtalk4you, but oil pulling is thousands of years old and is considered medicinal for the whole body.

One of the best articles I have read about the benefits and history of oil pulling is found HERE.  In case you do not have the time, let me summarize this article and why I do this almost every day.

  1. Oil pulling is simply swishing coconut, olive, or sesame oil in the mouth for the purpose of cleansing the oral cavity, refreshing breath, and removing toxins.
  1. It’s easy to work into my daily schedule. Oil pulling can be done first thing during the morning shower; or I often do it after breakfast (Power Coffee and Breakfast Cookies!) while I tidy up the kitchen. This is habit stacking at its best! No extra time needed!
  1. Oil pulling is a safe and effective way to detoxify not just the mouth but the entire body because toxins are absorbed into the oil which is spit out. Coconut oil is highly absorbent so its benefits of moisturizing skin, raising healthy blood cholesterol, increasing energy, and killing toxins are easily accessed by oil pulling.
  1. I see and feel a difference right away. Imagine: fresh mouth with NO CHEMICALS!

How to do oil pulling:

  1. Use 1-2 tablespoons of coconut oil. Just scoop it up with a spoon and put into your mouth and chew on it until it is a swish-able liquid. Hint: You may want to start with a smaller amount just to help yourself warm up to the experience.
  1. Swish the oil around your mouth, flushing the fluid around and between teeth. Take your time and do not be so vigorous that you tire your muscles!
  1. Swish for 5-20 minutes; the longer, the better. Remember, the oil is picking up toxins and needs adequate time to really ‘clean house.’
  1. Spit out the oil which has become white (full of yuck) into the trash. Do NOT spit the toxin-laden coconut oil down the drain as it will clog plumbing. Coconut oil is solid at cooler temperatures, remember.
  1. That’s it! Enjoy natural cleanness and fresh breath. A gentle tooth brushing, and you’re good to go!
  1. TWICE A WEEK: Weight training exercises. I am still a proponent of home-based exercises, (See the exercise chapter in my book Toolkit for Wellness), but I just was longing for the targeted benefits of weight training machines. Give me a good thirty-minute circuit workout, and my body just smiles a great big, “Thank you!”

Since joining the local $10-a-month Planet Fitness Gym, I have maintained my twice weekly visits (or more) since January 1st! By not doing the sweat-inducing cardio machines, I can easily dip in to the gym between errands, change back into my street clothes and carry on.

Twice recently, I did do some cardio, and may keep that as my last stop, one extra day a week, but my main focus right now is the no-sweat 30 minute weight training circuit. Now you can work up a sweat, but my weights are high enough that 10 reps will do just fine, thank you!

So if you are not getting up an hour early each day for the ‘perfect start,’ then just know there are a few things that you can do in your normal, real-life routine that will definitely perk up your body and your day.

A routine that is not forced.

A natural routine.

Something intentional to “do your mind-spirit-body good!”

In health-

Deidre

 

 

 

 

Big Game Pizza – “Hut! Hut! Hike!”

New Bern, NC — Even non-sports fans such as moi, (myself), can enjoy a big game, final tournament, or the Olympics, (YES!), every once in a while. What’s a big game without big game food? Can the words, ‘big game food,’ even be uttered by someone trying to, “Do my body good,” at every turn?

If you have the idea converting everything containing flour, (pretzels, pizza, or brownies), over to a gluten-free substitute will somehow magically make you healthy, think again. Going gluten-free can be one of the biggest rabbit holes we can fall in.

Wonder why that weight is not melting away after holding back on gluten? It’s probably because you have a cupboard full of gluten-free equivalents. In other words, you are still eating pretzels, pizza, brownies, pasta, cakes, and cookies. That’s a lot of carbs, folks.

But what about Friday night pizza? What about the Super Bowl? Isn’t there a better way to do pizza besides just getting the local carry-out’s gluten-free version?

YES!

You’re going to laugh when I share with you how I found this.

Shopping at the grocery store always seems to be done in such a rush, you know? I was hastily scanning the gluten-free frozen foods section when I spied what I thought was frozen thin crusts for pizza. A quick read of the very short ingredient list passed the test for no chemicals or high fructose corn syrup. Okay. Grab it. Done. Out of the store.

Upon closer inspection, these were VERY THIN crust objects. Heck. They were tortillas! Geez.

But maybe I was onto something…

Only 24 grams of carbs and no sugar? Eureka! It’s always been the sauce and toppings that called me like sirens from the deep anyway, so here we go!

Prep the baking pan by smearing some olive oil on where the tortillas go and let them thaw.

Pre-cook any desired meats. I sautéed free-range ground beef and turkey, and some ground Italian sausage. My one nod to chemicals was in the few slices of turkey pepperoni.

Prep an assortment of vegetables. I used purple onion, red and yellow bell peppers, mushrooms, baby spinach leaves, and olives. Use your imagination- colors and textures abound!

Then assemble. If not using homemade pizza sauce, I always turn to Classico Brand Traditional Pizza Sauce because it has just a few ingredients and no HFCS.

Sauce. Meat – if using. Onions. Mushrooms. Olives. Spinach. Cheese.

Bake in a 400 degree preheated oven for 10-15 minutes or until the cheese bubbles.

Yum!

This pizza may need to be eaten mostly with a fork, but the experience and taste was definitely a pizza experience.

Maybe this paper thin crust pizza will become your go-to big game or Friday night treat. It has for me!

Now, who is playing in the Super Bowl? Ah, yes! Justin Hardy, who graduated from West Craven High School, where I taught!

Falcons Justin Hardy

 

GO JUSTIN!!

I will be rooting for the Falcons!

Just sayin’.

Deidre

 

 

 

 

 

 

 

 

 

 

 

 

 

Three – Two – One …….. Blast Off!!

Happy 2017!

If we’ve learned anything from 2016, it has to be that life can often seem very short. While long-term goals are necessary for keeping your life moving forward and staying on track, remember,  today is a beautiful day to be day one!

So if you are on your 100th consecutive day of doing something good for yourself; or, if it’s day one again – today is all we have anyway. Right?

So let’s blast off each day with a little something that is yummy, delicious, and easy to do. This is also excellent for your energy levels, clarity, and focus – AND – is full of anti-oxidants and anti-inflammation elements which will soothe your insides.

What am I talking about? Power coffee you make yourself with a few basic ingredients!

It even looks like a latte! What could be better?

I tried something similar last year, but stopped because I was using a blender which cooled off my coffee and because…well…I could do without it.

This week, however, I came across a better idea for energizing coffee. Switching out my big blender with my immersion blender has enabled me to keep my coffee hot, blitz any leftovers quite easily, and make clean-up a cinch.

After experimenting the first time with a single cup of this amazing blend, I assembled enough ingredients for a week. The following is the basic recipe for one serving. To make ahead, simply multiply the recipe’s dry ingredients, mix, store in a jar, and add a spoonful to coffee along with the teaspoon of coconut oil for each day.

POWER COFFEE

Into your morning cup of coffee add:

1 tsp coconut oil

¼ tsp. turmeric

Trace amount of cayenne pepper

¼ tsp cinnamon

½ tsp raw cacao

½ tsp collagen

¼ tsp nutmeg

A sprinkle of cardamom

½-1 tsp coconut sugar

Blitz this in a blender or use an immersion blender.

ALERT: Immersion blenders do create a bit of a splash. Do NOT use your coffee cup as a blending bowl. Red face…been there, done that…cleaned it up. What I have discovered is to blend it in the coffee pot IF it is half full. K-cup folks can just use a standard blender; just preheat the blender jar with a bit of hot water first.

What I have discovered about Power Coffee is that I am not ‘charged up’ in a jittery way. I am focused. There is no need to ‘dig deep’ to get out of my chair to start the day’s activities. I am experiencing very stable energy levels and my ‘drive’ lasts and lasts. This is all on coffee that is 50% decaf.

Three days in and I am so pleased! There are calories in this, so I either delay breakfast or decrease the amount I eat. Because I am being well-nourished with this long-lasting drink, my eating has automatically decreased.

Will this do my body good? Yes!

Here is a little information on some of the ingredients:

Coconut oil is special in the category of saturated fats. In addition to being a superb source of energy, coconut oil consists of medium-chain fatty acids which have been shown to be anti-inflammatory and protective to the immune system. Coconut oil is linked to being protective from degenerative diseases such as Alzheimer’s. The bacteria-killing property of coconut is well established. The breakdown of coconut oil in the body also leads to more efficient metabolism.

Turmeric, also known as curcumin, is an ancient healing ingredient with amazing anti-inflammatory properties. Studies show, turmeric is protective against forming the precursors of Alzheimer’s. Its anti-inflammatory properties are shown to relieve symptoms of arthritis, and it is protective against cancer.

Cinnamon helps regulate blood sugar, is loaded with anti-oxidants, calms inflammation, and is linked to brain health.

Raw cacao powder is NOT cocoa powder. Cocoa powder has milk, sugar, and other additives. Raw cacao is simply dried and ground cacao beans.

Cacao beans

Raw cacao beans were called ‘food for the gods’ in ancient cultures due to their great benefits. Cacao beans are a rich source of anti-oxidants, fiber – both soluble and insoluble, carbohydrates, protein, monounsaturated fatty acids that are not harmful to cholesterol levels, some amounts of caffeine and theobromine that are stimulants and anti-depressants, and a host of minerals and vitamins.

Raw cacao powder is made without heating the cacao beans above 116 degrees. Then they are cold pressed to make a paste. The paste is cold ground to yield a raw cacao powder. Thanks to the cold processing, the anti-oxidants and other nutrients are not destroyed.

Collagen is essential for hair, skin, nail, joint, and bone health and is a source of protein. Got creaky joints? Got wrinkles? Get collagen!

I wish you a happy “blast off” as you greet each day with Power Coffee.

“Do your body good” and start the New Year off feeling calm, yet energized, and let me know how your body likes Power Coffee by leaving a comment.

Hello 2017! I’m ready and raring to get started!

Deidre

PS- As a special thank you to my loyal readers,  my Editor, Sheree Alderman, and I have created a PDF of every recipe from last year for your printing pleasure! You can access that collection here: FOODTALK4YOU YEAR END 2016 RECIPES; as well as from the new RECIPE tab on the home page! Click on it to find a drop down menu where you will find a recipe collection, the one from 2016.

You can also access a printer-friendly recipe for this delicious energy-boosting coffee here: POWER COFFEE RECIPE.

Hope this helps! Let us know how you like these improvements!

Til next time-

Deidre