Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Dutch Dementia Care

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It takes a village

Have you noticed the growing trend of planned urban developments in cities? These are neighborhoods intentionally designed so that housing, dining, entertainment, shopping, and even workspaces are all within walking distance.

This approach is becoming increasingly popular because it not only offers convenience for residents, but also helps reduce overcrowding in other parts of the city, by creating new amenities to support these communities.

With the silver tsunami of Baby Boomers hitting retirement age – coupled with the alarming rates of dementia and Alzheimer’s Disease on the rise – the Dutch have created an attractive alternative to standard assisted living facilities using the model of a planned community.

Here in the United States, I am familiar with a special form of assisted living called residential assisted living, which uses regular looking houses you would see in any kind of neighborhood.

My mom was fortunate enough to live in one for several years. Driving by that house, you would never know that six seniors lived there – each one surrounded by their own possessions in their own room – and being cared for by staff 24/7.

The Dutch have taken the residential care concept – and that of planned urban developments – to a whole new level. 

In this plan, all homes have six residents who need assisted living for dementia care. With fewer people and activity, a calmer home-like atmosphere is created.

As a former RN working in long term care facilities, I can remember how difficult it was for our confused patients to negotiate long, sterile corridors, and to take their showers in large, cold, tiled shower rooms, where sounds echoed off the walls – only adding to their agitation, confusion, and fear.

The creators of this dementia village in the Netherlands value their residents as people with goals and aspirations, not just people with a diagnosis of dementia.

Want to go for a walk? The pathways are safe; there is no way to get lost, and the perimeters are secure.

Want to go to a restaurant, a store, or the movies? The staff in each are trained in dementia care and know what to do.

They have created their own care village!

This is such a commonsense approach to a growing concern around the world. Part of the hesitancy of families to use long-term care involves the institutional feel of facilities. A village of homes with safe access to amenities just a walk away, honors the residents and can give comfort to the families.

Maybe some of our FoodTalk4You readers know of people in urban planning and long-term care planning who could study this approach.

In health –

Deidre

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Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Sharing With A Purpose

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There must be a lot of discontent at the workplace.

The self-publishing group I am using to get Toolkit for Caregiver Emotions launched on Amazon has an author Facebook page we use to celebrate milestones, build launch teams, and ask questions.

Just after I finished reading an advanced copy of a book about escaping the dissatisfaction of a typical job through personal discovery and finding a passion-driven career, I was invited to join the launch team for another book with a similar message, but a different approach.

Feelings of lack of fulfillment at work can become all consuming, creating a sense of drudgery and feeding poor attitudes. I have walked that path; have you?

How does anyone discover their passion and purpose?

Sages have long advised us to, “know thyself,” and, “to thine own self be true,” but many people are so focused on simply staying afloat, they rarely stop to consider whether the work that brings in their paycheck has any real connection to their true calling.

After taking a personality assessment or two …

Myers-Briggs Type Indicator, MBTI — Categorizes people into 16 personality types based on preferences like introversion/extroversion, thinking/feeling, etc.

DISC Assessment — Focuses on behavior styles, divided into Dominance, Influence, Steadiness, and Conscientiousness.

StrengthsFinder, now CliftonStrengths, — Identifies a person’s top talents and strengths.

Values in Action, VIA, Character Strengths Survey — Focuses on positive psychology and identifying a person’s key virtues and strengths.

People who want to hone in on their natural strengths to find a purpose, still need to spend time mindfully evaluating what brings them happiness and why.

‘What’ followed by ‘why’…’why’…’why’

There’s a one-two punch that can help people gain clarity in discovering their unique purpose based on their answers to a ‘what’ question followed by – multiple – ‘why’ questions.

For example:

  • What part of your workday was the most fulfilling?
  • If someone shadowed you for a day, what would they say you’re great at?
  • What do people often come to you for advice about?

It’s fun to do this exercise, because after answering the what question, each subsequent why question seems to peel off another layer until the core value is revealed.

Funny, the inspirational seeds that grew into my first book, Toolkit for Wellness, were born from my answers to the last question above – and to all the ‘whys’ that followed.

If you are searching for clarity – really, about anything – then ask a what question about it and then start teasing away all the fluff through why questions to get at the core thought.

For additional what questions, GO HERE and for more information about starting with what, instead of why, check this out.

What do you do to share this post? Use the options under the MORE button below. Why do it? Because sharing is caring! Why? Because I’m always learning cool stuff on foodtalk4you and my friends need help, too!

In health –

Deidre

Blogging for good health!

Just Take A Breath!

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It’s so easy – we do it without thinking – and yet, while it’s basic to life, we each do it differently.

Just when I thought I fully understood breathing — and had written extensively about nose breathing, diaphragmatic breathing, and stress-relieving breath patterns — I’ve discovered yet another powerful detail: the vital connection between exhaling and its physical and mental benefits.

A chance purchase of my ‘Inhale Exhale’ wall sign is helping me stay grounded in such an amazing way.

Throughout the day, whenever I glance at its gentle message, I immediately relax while following its suggestion.

It’s yet another example of my saying, ‘Your mind believes what you tell it,’ being put into action.

This ever-present reminder to pause and inhale/exhale is helping me to slow down, take a breath, and return my thoughts to a place of peace.

Who doesn’t need that with today’s headlines?

But let’s dive into the physical and mental merits of a good exhale.

While reading and reviewing a book by a fellow caregiving author, A Hospice Chaplain’s Field Guide to Caregiving, by EM Hager, I learned an additional fact about the healing properties of a good cleansing breath.

Hager’s memorable quote sums it up: “Oxygen is food. Ineffective breathing is like starving at your own banquet.”

Are you breathing off the top of your lungs? Just treading water?

So much of our body’s regulatory processes depend on the effectiveness of our breaths. Not only are we taking in that vital oxygen, but we are getting rid of metabolic waste.

Did you know that our respiratory system is responsible for eliminating up to 70% of our metabolic waste? The other systems – skin, digestive, urinary – eliminate the rest.

The benefits of our cleansing breaths and diaphragmatic breathing are twofold: getting additional oxygen to our cells after we have made space for that oxygen by exhaling all our carbon dioxide.

Did you catch that?

To receive, we must first release the old and spent, to make room for the fresh and new.

This is a key mindset I am writing about in, Toolkit for Caregiver Emotions, (due out in a couple months), but is universally applicable to all.

We are constantly adjusting to changes requiring a release before we can embrace and move forward in a new way.

So, while I am reminded to exhale better so I can inhale more completely, I also realize that releasing projects, ways of doing things, or outdated mindsets, is critical to my success at doing things in a new way.

Are you breathing deeper now?

Let me know what else you are releasing other than CO2 in the comments.

In health as we exhale deeply –

Deidre

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Blogging for good health!, Stress Reduction, This -n- That

Wandering Through Quotes

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Have you noticed the trend to start book chapters with a quote?

Maybe authors have often done that; but somehow, I am noticing it more and more – and I like it.

It’s a thoughtful way to introduce the theme of a new chapter. Like a soft opening.

As my next book’s edited manuscript nears readiness for the production team’s formatting, I realized that one of my initial goals — adding a fitting quote to introduce each chapter — hasn’t been fulfilled. Alas, I never got around to it!

Dare I delay sending the manuscript to production while I search?

Where is everyone finding these quotes?

Bingo! Ask AI! Duh.

I had always admired the effort authors would take to find such quotes, thinking they would still be stuck in stacks of quotation books.

But this is the 21st century, and if you want to find quotes about anything, your search is a click away! From Socrates to Twain to Angelou, your quest will find great quotes spanning the millennia on the same topic.

We frequently use the phrase, “dropped down a rabbit hole,” when researching, as one discovery often leads to another.

But after reading this article recently, I realized what I experienced in my quote quest was more like wandering. 

Wandering: meandering through a space with no plan, destination, or urgency – just enjoying the journey.

So, in addition to simply Googling and asking ChatGPT for quotes about various emotions and resilience, I meandered through this site and discovered all kinds of wisdom and reflection-inducing thoughts.

My noodling around was almost like a spring walk – without the sneezing.

If you need relief from today’s craziness, wander for a spell in the world of quotes to discover those golden nuggets from across the ages – without having to read individual tomes to extract them.

Then, get outside to wander a spell just to see what you can discover. The headlines will be right there when you come back, but you will feel refreshed.

One word of advice though is, if you use the likes of ChatGPT to pull quotes from the databases of the world, double check to see if the cited author really said that. Sometimes AI will summarize an author’s collective quotes to reflect your query, and that quote you are given cannot be verified.

During my own research, I came across some incredible authors I hadn’t encountered before, and whose works are definitely worth exploring further.

Happy wandering!

In health –

Deidre

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Blogging for good health!, Exercise, Habit Building, This -n- That

It’s A Celebration – Flamingo Style!

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Flamingos!

Are there still businesses that offer placement of dozens of plastic flamingoes in people’s yards? Maybe as a public celebration of a new baby, birthday, or just to ‘flamingo’ someone?

I haven’t seen that done in recent years.

In my neighborhood of mostly retired people, flamingos are usually a singular, random yard ornament.

This is all a lame segway to introduce an interesting article.

I found last week that led me to a study. Because of this, I am frequently standing on one leg, looking like a flamingo. 

Why? Have I flipped out?

No, I seem to still have all my marbles; but I am trying to maintain my ability to balance.

Apparently, humans experience significant declines in physical aging both after 44 and 60 years of age:

And one of the best ways to test the effects of aging on our bodies is to stand on one leg!

To quote the study’s conclusions:

“This study underscores the significance of the unipedal balance test in monitoring elderly subjects in the community, regardless of sex. The duration an individual, whether male or female, can maintain balance on one leg emerges as the most reliable determinant of aging, surpassing strength, gait, and other balance parameters.”

So, forget your grip strength and the length of your step, if you can stand on one leg for 10 seconds or longer without wobbling all over the place, you are still doing great.

If you are fully mobile and have full feeling in your feet, you may want to test your balancing abilities at home.  Begin by positioning yourself in front of a counter or the back of a sofa, allowing you to reach out and steady yourself if you lose your balance.

First try standing with feet and shoulders a width apart with eyes open, looking straight ahead. Maybe someone can be looking at a watch to time you or you can count out loud, (one, one thousand; two, one thousand, etc.). Are you standing steadily?

If so, close your eyes to see if you are still steady on both feet. If you can do that, then you can move on to try standing on one foot.

If not, it would be best for you to have someone there with you before proceeding.

Stand first on your dominant foot, keeping your hands relaxed at your side. A Lotus position used in yoga is not necessary – just lift your foot off the floor.

How’s it going? Did you get to ten seconds without major wobbling?

Now, try the other foot. Doing good?

Was one foot steadier than the other or were they the same?

If you can’t keep your balance for more than just a few seconds, then you’re done. It might be dangerous to proceed to the next part, especially if you are by yourself.

Bravo, if you are doing good so far! If so, here comes the acid test!

Repeat standing on your dominant foot with your eyes open, looking forward. Then, close your eyes. Yikes!

Now, try the other foot, first with eyes open to steady yourself, then close your eyes.

Whew!

I can rock eyes open – over thirty seconds and counting!

But eyes closed … five seconds was my max, with probably an average of three seconds after several tries! Good grief!

Eyes closed calls for heightened proprioception – that is knowing where our body is in space. Those skills diminish with age.

Sheesh.

I’m going to see if I can gain back some balance skills with eyes closed. Knowing that maintaining balance is vitally important, I will try to expand my skills and, hopefully, improve the results.

How did you do? Let me know in the comments. We can do a balance check-in in a month to see if we have gained skills!

Tomorrow is our birthday!

Yes, foodtalk4you will have eleven candles on its cake on April 9th! Eleven years of exploring things we can do to tap into the health we are designed to have – one meal, one breath, one movement at a time! Thank you to each of our loyal readers and subscribers! Your support makes this an enjoyable endeavor for both Sheree and me!

In health and balance –

Deidre

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Anti-Inflammatory Foods, Blogging for good health!, Habit Building, This -n- That

No Foolin’

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In America, it’s April Fool’s Day.

Long associated with jokes, pranks, and Tomfoolery to make someone else look the fool, I want to assure you that this is no joke.

Chris Kresser’s weekly newsletter is inspiring today’s post about seafood consumption by children.

Seafood provides a host of nutrition including iodine, selenium, choline, and vitamin D, along with omega-3s, which are critical for brain development and function.

A well-studied important dietary component during pregnancy, seafood has not been the target of many comprehensive studies for children.

However, Kresser cited a study in the European Journal of Nutrition revealing that children consuming no seafood have a 35% higher chance of suboptimal social behavior compared to children consuming two portions every week. Children who regularly consume recommended amounts each week often demonstrate better emotional controls and focus.

Cost factors, availability, and awareness of mercury concentration in seafood may be influencing the inclusion of this food source into children’s diets, but we may be avoiding it at our peril. If you scroll way down this NIH resource, you will find this table showing how little seafood children in the U.S. are eating:

ABLE 3-12Weighted Seafood Meal Frequency, U.S. children, 2–19 Years

 n, Weighted0 Meals per Month, Percent (n)Less than 2 Meals per Week, Percent (n)2 or more Meals per Week, Percent (n)
Overall74,270,80843 (5,372)51 (6,631)6.4 (926)
Males (years)
2–57,908,05946 (698)49 (735)5.9 (103)
6–1112,925,78343 (945)50 (1,185)6.9 (164)
12–1917,022,52542 (1,131)51 (1,364)7.0 (199)
Females (years)
2–58,029,34839 (602)55 (828)5.9 (124)
6–1111,739,99843 (909)52 (1,183)5.7 (163)
12–1916,645,09644 (1,087)50 (1,336)6.2 (173)
Race/Ethnicity
Hispanic17,869,76644 (1,734)50 (1,936)5.4 (186)
Non-Hispanic Asian3,428,65431 (343)50 (574)19 (234)
Non-Hispanic White10,429,46336 (1,186)56 (1,896)8.1 (274)
Non-Hispanic Black38,447,67845 (1,708)50 (1,762)5.0 (159)
Other4,095,24743 (401)48 (463)9.1 (73)
Income (IPR)
Less than 1.325,389,48146 (2,488)49 (2,788)5.7 (325)
1.3–4.9937,715,36743 (2,448)51 (3,172)5.8 (455)
5+11,165,96036 (436)54 (671)9.8 (146)

NOTES: IPR = income-to-poverty ratio. Values in parentheses are unweighted sample sizes. Seafood frequency measured using a 30-day food frequency questionnaire based on the total number of meals per month for all seafood species. Respondents not reporting food frequency are not presented in this table; n = sample size. See NHANES Data Analysis Methodology in Appendix E.

SOURCE: NHANES cycle years 2011–2012 through 2017–March 2020.

The next table below shows serving size based upon age, the best and the good choices for seafood, and which kinds to avoid based upon concentration of pollutants (mercury).

Ask any teacher, kids are not learning as well, and their behavior is declining. Why?

Is consuming seafood the answer to this question?

Absolutely not.

But it may be one factor parents and grandparents can look at to improve the chances the children will have every opportunity for success in learning and socializing.

I often get on jags of preparing one kind of protein – usually the versatile and affordable cuts of chicken – and forget to mix things up a bit.

Omega-3s are great for all of us, so I am trying to be more mindful of including wild fresh caught Alaskan salmon on a more regular basis. It’s a matter of watching the sales; salmon this week, shrimp or white fish the next.

Maybe Taco Tuesday can become Fish Taco Tuesday!

In health –

Deidre

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There’s A New Season Coming

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Changes of the seasons.

What’s your inner calendar based on?

As a student, and then later as an instructor, the school calendar reigned supreme for me and my family.

Now, as a semi-retired empty nester with mostly self-created deadlines and obligations, I am turning more to the actual seasons of the year to mark my activities.

While fall still heralds a sense of fresh starts because of school calendar memories, I am mindful of the fresh starts I am making personally with the new season of the spring freshness that is upon us in the northern hemisphere.

Our readers from down under are beginning to feel the first cool whiffs of fall – complete with desires for favorite soup and stew recipes as they begin to naturally focus more on hearth and home.

Whatever our season, I thought I would share the steps for how we can contemplate our intentions for the next season of our lives.

First, I recently came across this thoughtful contemplation that came my way as a cleansing preparation for setting an intention for this new season:

“I trust that whatever is leaving my life is making space for something better. I trust in the shifts happening in my life. I release what no longer serves me and welcome what’s meant for me.”

In this increasingly chaotic and shocking world, let us ground and center ourselves to become agents of smooth transitions and peace moving forward.

Follow along (links to original posts about these topics are provided):

  1. Pull the string as you sit comfortably, opening your chest for easy breaths, and come into stillness with a soft gaze or closed eyes.
  2. Take three deep breaths.
  3. With one hand on your heart and one on your belly, ask yourself: What do I truly want to create this season?
  4. Write down three intentions for this new season. Keep them clear, simple, focused, and measurable.
  5. Anchor your energies by:
  6. Focused breaths: take a few box breaths:
    • Breathe in on a count of 4, hold for 4, exhale for 4, hold for 4.
      • Rise from your chair and gently stretch.
        • Enjoy a cup of herbal tea (chamomile is good for calming).

Close with an affirmation: “I am stepping into this new season with clarity, confidence, and trust in my path.”

Posted on the whiteboard above my computer is a bookmark I created for my Word of the Year several years ago. Reaching others with my message through this blog, books, and speeches remains my overarching intention.

    This past week, at the start of spring, I submitted my next book, Toolkit for Caregiver Emotions, to the production team! We have a ten-week window to make this happen.

    Stay tuned for announcements about progress and a release date! Whoopie!

    In health –

    Deidre

    Thank you to all foodtalk4you subscribers; we love your feedback in the comments! Word of mouth is a great way to share foodtalk4you, or you can use a link under the MORE button below to spread this little corner of the world with others. Thanks.

    Blogging for good health!, Holiday Celebrations, Recipes, This -n- That

    Time For Some Egg Stretching!

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    Eggs have long been my main source of breakfast protein. With the price of eggs going crazy right now, I have had to rethink how many we are consuming.

    Hmmm. How do you stretch an egg?

    I’ve shared a couple recipes recently that have featured cottage cheese – an often-overlooked source of protein.

    Thankfully, I do consume dairy without serious adverse effects. A little more flatulence, perhaps, but with the price of eggs, it’s worth it – and its creamy deliciousness is delightful.

    Recently, I tried out a frittata recipe featuring sauteed minced potatoes, assorted veggies, optional meat, and – EIGHT … count them – EIGHT EGGS!

    Egads!

    I cracked one into the mixing bowl. Two. Three. Four. Gulp … Five …

    Okay! No more! Nuh-huh!

    Clearly, I needed more protein – more stuff – to complete the liquid required to pour over everything.

    Enter three dollops of cottage cheese.

    The result was yummy in every respect.

    “Wait!” you say.  Your family turns its nose up whenever you offer cottage cheese? No worries!

    Simply blitz your egg/cottage cheese mixture using an immersion blender or food processor and voila! You have turned the combination into creamy wonderfulness! No one will be the wiser.

    Shhh! Our little secret.

    Below is how I tweaked the JenSmiley@substack.com recipe. Again, this is a concept recipe that is perfect for modifications based on what’s in the refrigerator.

    How are you dealing with the rising egg prices in the United States?

    In health –

    Deidre

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    Blogging for good health!, Habit Building, Stress Reduction, This -n- That

    I Know A Place … A Very Special Place

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    My spot.

    It beckons to me like sirens calling from the deep seas.

    I always gladly yield to its call.

    Come. Come outdoors. Come to ponder, to read, and to write. Do some soul work.

    Ahhh!

    I had just created that perfect spot in my former home. It became a mystic place in the freedom of the outdoors, which allowed equal freedom of my mind and heart.

    Do you have such a spot? A place where you long to go that allows your mind to wander where it will, or to focus on deep truths that uplift and inspire you?

    For me, such a place requires a table where books and papers can be spread out. Where my drink and food can be close-by.

    Moving to my new home necessitated leaving that outdoor table behind, and while we have created lovely outdoor seating and conversation areas, I just hadn’t recreated my own special spot.

    Until recently.

    Yet unadorned with no potted flowers or decorations nearby, this humble space is beginning to become my spot. For there in the screened porch warmed by the sun, I can once again read, take notes, ponder, and create.

    At least until the pollen season gets in full swing, painting everything yellow. Achoo!

    Then we all head indoors until we can spray and wash everything before resuming our outdoor life.

    Where is your spot? Do you go there often?

    In health –

    Deidre

    Blogging for good health!

    Just Say Yes!

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    How do we rise above the fray?

    Negative headspace generated by anything can pull us down, contributing to fatigue and inaction.

    I was already tired from two early morning ER visits from the week before, (my sweetheart’s new hip is fine, thanks), when I gladly supported a friend as they shared a challenging and dark period in their life. To add to the negative karma, I checked the world news before officially starting with my day’s activities.

    How was I supposed to buzz around, preparing for my sweetheart’s birthday dinner party at our house, when I lacked the energy or enthusiasm to even leave my chair?

    Straighten the house, clean the kitchen, prep ingredients, make things look festive and birthday party ready? In what universe?

    Where was the forward motion going to come from?

    I had none.

    Zero. Zip. Zilch.

    Wait.

    I know this one!

    What am I always telling others? Right after, “pull the string”?

    “Your mind believes what you tell it.”

    What was I telling myself that day?

    That I was beat. I felt like staying in my chair. I was discouraged, not only by world news and what my friend had endured, but also my inability to get going – in the face of being the hostess to a birthday dinner party in seven hours.

    Pity party – poor me.

    Clearly, those were the wrong messages. There was nothing in those thoughts that would build me up.

    After reluctantly getting up from my chair, I said, “yes.” A very feeble, “yes.”  Not a, “YESSSS!”

    Not yet; but, I persisted.

    Pulling that string for all it was worth, I said out loud, “YES!” I put one foot in front of the other.

    One small task on the back of another small task. “Yes.”

    After a while, I threw in a half-hearted, limp smile. “Yes.”

    Another small task.

    “Yes,” with a better smile.

    Pausing in the bathroom, which I was making sure was clean, I faked a real toothy smile while looking in the mirror, “Yes!”

    Whoa! Did you catch that energy?

    Gradually, over the course of the next hour, I was transformed from giving a lackluster, “yes,” while faking a smile, to finally feeling it.

    “YESSS!”

    My mind believes what I tell it.

    My mind believed what I told it.

    Rather than a whole routine of affirmations – remember, no energy – all I could muster was one simple word. Yes.

    Yes, I could do this. Yes, I color how I feel. Yes, I am in control.

    You know what?

    It was a great birthday dinner party, and I had limitless energy to enjoy it!

    In health that can be born from a weak, “yes.” –

    Deidre

    Sharing is caring. Someone you know needs this uplifting message today. Use the options under the MORE button below to share this post. “Yes!”

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