Real Fresh Air!

Like a baby’s first breath, we all might enter this new year with a deep breath of fresh air!

If the air where you are is a bit stale, no worries. There’s a can of something labeled “fresh scent” close by that you can spray about.

Or maybe your clothes are washed and dried in that new-and-improved product promising an enduring fresh scent, wear after wear?

Environmental manipulations for everyone’s benefit, right?

Maybe not.

At our house, clothes are washed and dried with products that are unscented. The laundry detergent and rarely used dryer sheets are labeled “free and clear” of all dyes and scents.

While touting scents that last all day, manufacturers are also responding to the clamor for unscented products. It’s getting easier to find them and worth the effort.

Why?

Bending over to smell a rose in the garden causes a different physiological response than sniffing that all-day “fresh scent” in our clothes and linens.

Case in point.

On recent travels over the holidays, we stayed at someone’s house. Settling into our very comfy bed, I anticipated a restful night’s sleep, but instantly found myself in a cloud of fresh scent that dominated my every breath and thought.

Getting to sleep was almost impossible.

Fortunately, my ability to breathe did not shut down – not so true of many people who would have a potentially life-threatening asthma attack.

But there are other consequences to being exposed to chemical fresh scents, and the ramifications of what is in American household products is disturbing. The lack of manufacturer transparency and government oversight is alarming.

This one article, Fragranced consumer products: exposures and effects from emissions, opened my eyes to a host of issues that I must share with you.

Many studies have repeatedly indicated that chemical perfumes and scents can cause asthma attacks, respiratory issues, headaches, contact dermatitis, and neurological problems.

It’s hard for me to prove, but maybe those brief spells of feeling unbalanced after that first night “in the cloud of fresh scent” weren’t me just getting old. I did note, as the scent wore off during our stay, I felt less wobbly.

My partner, who claimed to be unconcerned and didn’t notice the smell, experienced headaches. Again, it is hard to prove cause and effect.

I was not aware that in the US, no law requires the full disclosure of ingredients in fragranced consumer products. The disclosure rules vary depending on the product. For most fragranced products, the term “fragrance” or related terms like “perfume” can be used on labels instead of listing specific ingredients, even though fragrances often consist of dozens or even hundreds of chemicals.

We think the government keeps an eye out for our safety, but products regulated by the Consumer Product Safety Commission, such as air fresheners and cleaning supplies, do not need to list ingredients on labels or safety data sheets (MSDS), nor do they need to disclose fragrance.

A twist on this involves personal care products regulated by the FDA. Their ingredients must be on the label, but can use the term fragrance, instead of specifying the individual chemicals. However, these ingredients are not required on the MSDS.

Do you recall that our skin is our largest organ, and one of its main functions is absorption? What are we exposing our skin to that it can absorb? Or that deep breath? What chemicals are we sending to every air pocket deep in our lungs – only to be absorbed by our blood and sent to every cell of our body?

Please take a few moments to read some more details in this article about the extent of the harm we are exposed to as we blithely sniff these fresh scents, putting ourselves and our loved ones in life-altering danger.

In health –

Deidre

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Start the New Year With Good (to you!) Intentions

A little voice in my head almost led me astray saying, “Do something different this year! Forget about setting intentions with a word of the year and writing a review on your blessings jar. Jump into something meaty!”

Oh, no. Ugh-ugh. Nope.

We must begin at the beginning, grasshopper!

We cannot start traveling through 2025 without a destination and a review of best practices to help chart the best course!

As the new year dawns, let’s do this:

1- Pull aside to create a quiet space, maybe light a candle, and breathe.

2- Take a few minutes to reflect and absorb the positive:

3- Blessings jar review of 2024 – dump the contents on the table, randomly read and savor each one, recalling the event/person that made us feel blessed, bathing ourselves in gratitude.

4- Set an intention

5- What is our main goal and mindset to get there for this new year?

    My Word of the Year is “YES!”

    “Yes,” I will reach out, first locally, to groups and organizations to speak with them about caregiving, and then farther out. I see my “YES!” in the middle of concentric circles with an ever-widening outreach, helping more and more people.

    “Yes,” I will keep the family and friend ties bind strong and nourished with communication and visits.

    If you are new to foodtalk4you, use this link to take you to a post that explains Word of the Year and Blessings Jars.   

    So, how did you feel during your review of your Blessings Jar contents from 2024 and what’s your Word of the Year?

    In health –

    Deidre

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    New Year With A Better You

    Here we are. Decorations are still up, and anticipation is in our hearts for the New Year.

    I hope there is a special sparkle in the air for you.

    Many of us well-seasoned adults can even grab hold of that pure childlike awe and wonder from time to time throughout the holiday season – that is, if we are not in the throes of grief, strife, or trauma.

    Speaking with a friend recently, I was reminded how the second year of grief can be even worse than the first.

    The first year after a grief, we find ourselves stumping along, mostly numb, just going through the motions as we mark ‘the firsts’ – first birthday, first anniversary, first Thanksgiving, first holidays – first everything without whomever or whatever we lost.

    If that was not hard enough, we sort of wake up in the second year to the new reality of our situation, and the hurt changes to something much more real, painful, and permanent.

    We often hear about “getting over” something – which creates an image of sucking up, chest out, marching boldly forth, oblivious to our past pain – but should that be our goal?

    Trauma of any kind affects our total mind, body, and spirit long after the event.

    What we are discovering is that resilience and personal growth come when we stop fighting to get over something, and start discovering what lessons those experiences are imparting, that will carry us forward into the future.

    Which returns us to the concepts from the December 3rd post: Before releasing something, we need to embrace it first.

    Embrace to acknowledge, authenticate, and validate what was experienced. Then we release the pain, taking with us the lessons learned, and then filling our spirits with freshness to recharge.

    Even missed opportunities can be processed this way – they are not failures and do not need to negatively color our self-esteem. They can show us where our boundaries are and where we need to grow.

    When the cloud of trauma lifts, we feel light and liberated. It can feel like magic when that happens, but it is a process and a lifelong journey.

    Use New Year’s Eve as a starting point for exploring lessons learned and how those lessons will help you take your next steps into the new year.

    Are you filling up your blessings jar? I am, and I am looking forward to the certain magic that comes when I dump my 2024 blessings out on the table to relive each one in the early New Year!

    Now, that’s magic!

    In health –

    Deidre  

    PS- While printing costs are now higher for the latest full color edition of Toolkit for Caregivers, I have reduced the price to make it easier for family caregivers to buy. Spread the love by sharing this link, or better yet, buy it for someone else who could benefit from the helpful information. Thanks.

    The Magic of a Wink!

    Tonight, many of us are anticipating the arrival of a Jolly Old Elf, putting his white-gloved finger next to his nose as he bids us adieu for another year.

    And that wink!

    Winks are full of joy, mischief, and an inside secret.

    Well, I’m sharing a little bit of a secret with you right now.

    An easy little cookie that seems to wink at you!

    Yes, I am speaking of my previously published Almond Macaroon recipe, now updated and even better, as Almond Winks.

    These are gluten free, with that over-the-top sweetness of almond paste ramped down, making these little jewels into a ‘wink’ sure to please.

    So simple to create, you can whip these up today in time for a family treat, and in time to leave for Santa as he speeds through his rounds in the wee hours.

    Thanks go to our own magic elf, Sheree, who is making this recipe easy for you to download and print!

    In my test kitchen today, I used a different method of baking. Note the mid/lower oven rack and the one about 4 inches above it. That beginning of a golden color in the cookies was achieved by baking the first 20 minutes on the lower rack – and then finishing on the top rack for 4-6 more minutes, making sure to not over bake.

    Best wishes for peace, love, and joy in all our hearts, regardless of our beliefs.

    In health –

    Deidre 

    NOTE FROM SHEREE: With both Deidre and I being grandmothers, (yes, believe it not), and being the Christmas season, I wanted to post something special relating to warm memories of grandmothers baking cookies with their grandchildren. Hope you enjoy it.

    GRANDMA’S SECRET RECIPE

    Grandma’s in the kitchen,
    with a smile so wide,
    mixing up a potion, and I’m by her side.
    She says it’s magic, and I believe it, too.
    With a sprinkle of laughter,
    and a pinch of, “I love you.”
    Her cookies are the sweetest,
    and the hugs are the best.
    Grandma’s secret recipe
    beats all the rest!

    Unknown author

    Merry Christmas, everyone – God bless you all.

    Sheree

    Collards – Farm to Table

    Many moons ago, growing up in California, I had never heard of collards.

    But here in the South, collards reign supreme in the fall and winter and are revered both for their savory flavor and for the labor of love it takes to clean, prepare, cook, tend, and serve these nutritious leaves to those who adore them.

    Collard greens are packed with nutrition. As a dark green leafy vegetable, they boast high levels of:

    Antioxidants that lower inflammation and fight oxidative stress.

    Vitamin K which helps in bone strengthening.

    Fiber which helps with proper digestive functioning.

    Phytonutrients (plant nutrients) promote a healthy heart and brain – and help protect against cancer.

    Folate which protects the unborn from neural tube defects.

    Iron to assist the body in building red blood cells.

    Close to my home is a produce stand that excels in fresh collards shown in the banner on this article. Mr. Holland cuts them in the morning and usually sells out in an hour or two.

    See those mounds of green in the picture? Each one of those mounds is an entire collard plant!

    I bought two of them recently and, after loving preparation, produced three, 2-gallon freezer bags full of partially prepared collards that will provide enough to get us through the next couple of months of holiday meals!

    The following pictures will tell the story of what I did. Notice the assembly line which includes an over-sized drain field created by a flattened black garbage bag.

    Each leaf needs to be cut from the stalk, placed in a sink full of water with an appropriate vegetable wash, and hand rubbed on every surface to remove dirt, bugs, or any spray residue from farming. I use a squirt of a Shaklee product called Basic-H in the water, but there are other vegetable cleaning products out there.

    No kidding – both surfaces are rubbed and inspected. When done, place the leaf on the drain field. On to the next leaf.   

    Change the water when it becomes dirty.

    When washing is complete, change the water from the first rinsing process, and establish another drain field on the other side of the sink to receive the rinsed leaves. When complete, drain the sink.

    For the final rinse under a slow-moving stream of water, leaves will be handled, rubbed, inspected, and trimmed of any undesirable sections and laid wet upon a large cutting board where the main leaf stalk is cut out.

    Stack another leaf on top to cut out the stem. Repeat until you have a stack of four or five leaves.

    Then, finish cutting them in half. Fold one half over the other, cut that stack in half, and then stack the quarter pieces.

    Slice the quarter stack into strips, then cut across the strips.

    Place the cut leaves into a large pan. These leaves are still wet, and any extra water from the board can go into the pan as well.

    When the pan is full, cover, and turn the burner on to medium heat.

    When the steam starts to build, stir the leaves around the pan, and replace the lid. Repeat this process every 2-3 minutes. You do not want the leaves to scorch. If the pan dries out before the leaves are finished wilting, add water.

    The goal is to wilt the contents of the pan to about half. Then transfer the wilted leaves to a large plate or tray to cool.

    Once cooled, transfer leaves to a zip lock freezer bag, placing 2-3 slices of fat meat on top. Close the bag and place it into the freezer for future use. PIC 13-14

    To cook: Render the fatty meat very slowly in a heavy pan that has a lid to use later when cooking the collards. This is a slow rendering process to extract as much of the flavorful salty fat from the meat.

    Transfer the crispy fat meat to a plate, keeping the fatty oil in the pan. Place frozen collards in the pan, pour chicken broth on top – about a cup – enough to cover the pan. Put the lid on and cook over medium heat.

    NOTE: I use salted chicken broth and add NO salt to the collards. I finely chop up the rendered fatty meat, discarding the hard rind, and add it to the collards as they cook. The salt from the fatty meat and the broth are enough to season. I also add a few shakes of crushed red pepper.

    Stir the collards about every 10-15 minutes, adding more broth as needed – do not scorch! As they cook, lower the heat to a simmer, continuing to make sure they have enough broth covering the bottom of the pan to prevent burning.

    Collards are cooked to perfection when they are dark green, tender, and flavorful. Serve as is and have hot vinegar available for those who enjoy an extra ‘kick.’

    Farm to table at its best!

    In health-

    Deidre

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    Five Golden Rings

    Hallmark reverie!

    This is a month of tidbits for me.

    Taking an inspiration from one resource, Karl Moore’s, The 18 Rules of Happiness, and symbolically throwing it up in the air to see what it latches onto, is my Modis operandi right now.

    After amplifying his rule #5 of, “Learning to let go,” in last week’s post, I wanted to touch upon Rule #6, “Do Random Acts of Kindness,” for this week.

    Since it’s December, it’s easy to think of Secret Santa names being drawn out of a hat at the office or perhaps in your large family. But that’s assigned giving.

    We’re talking about random acts of kindness.

    Then, I remembered a recent Hallmark movie in which the main character repurposes five holiday greeting cards. Originally purchased to give to her now ex-boyfriend, she used those cards to send thanks and appreciation to five individuals from her past.

    Not totally random, but to the recipients opening the card from someone they hadn’t seen for years seemed random – or unexpected, at least.

    Close enough.

    So, I’m throwing out a challenge.

    Before this month is out, let’s all find five opportunities to do a random act of kindness.

    Whether you pay it forward in line at the drive through or send a sincere note of thanks in snail mail to someone you haven’t seen in a long while. Find an opportunity to brighten five people’s lives in an unexpected, or random, way.

    We’ll be sending out those five goldens rings referenced in that familiar song, The Twelve Days of Christmas.

    Just image those five golden rings – each creating ripples of joy, gratitude, and hope.

    What could be better?

    In health –

    Deidre

    PS – you could take this idea to another level by involving your children or grandchildren and getting together to compare notes about giving successes. Could be a great teaching tool. Some of the deepest satisfaction from giving, though, is keeping it one-on-one and not seeking fame for your kindness.

    Release – Fill – Give

    One of our most popular recent posts was Strings from September 10, 2024. I’m glad it struck a chord for so many readers.

    After the discussion about pulling our invisible string to lift our chests, straighten our backs, and hold our heads erect, came the video about Amy Cuddy’s TED talk.

    I summarized her thoughts by concluding that, “If you want to give energy, you must be an open vessel to receive it.”

    In this season of giving, we recognize that many of us face the challenge of offering our time and energy to others throughout the year, not just during the holidays. Whether we’re teaching, working in healthcare, or caring for loved ones, we know that taking time to recharge is essential to sustaining our ability to continue giving.

    Stepping away for some self-care is a non-negotiable for our survival – “can’t pour from an empty vessel” – and all of that.

    But what if our vessel is full of stuff?

    Meaning, emotions we are holding onto – clogging our head and heart space.

    A recent Facebook post from Peace, Love, and Smiles so beautifully stated: “Feelings are just visitors. Let them come and go.”

    A key principle in my next book, Toolkit for Caregiver Emotions, is that emotions are not us. We experience them, they pass, and then we experience something else.

    But some people start to identify with their emotions, letting them rule the day – day after day.

    So, someone who experiences resentment, for example, becomes a resentful person.

    Releasing these emotions is the first step to freeing ourselves from their hold on us so we can fill up and recharge, allowing us to be our best—for ourselves and others.

    The message, then, is to take a moment to assess what emotion is taking center stage and dominating your very essence.

    I start my conferences and workshops with an exercise in doing a release, by recommending the audience hold something in their hand to represent the emotion they want to release.

    Then, bringing that symbolic object to their chest, they close their eyes, and after a few deep slow breaths, they ask themselves a question when they inhale on the next breath, saying:

    “Would you, could you, be able to release this emotion for just a while? Set it aside for just a spell?”

    On the exhale, they honestly answer.

    If they can say yes to setting that emotion aside for even a little while – or forever – then they open their eyes, watching as they pull their hand away from their chest, and observe themselves setting that object/emotion down.

    Doing this release can create an instantaneous sensation of being lighter and freer.

    Those who are not yet ready to release, even briefly, their overriding emotions will benefit by further self-exploration of why they are holding on, why they perceive holding on is a benefit, or why they think they deserve to feel that way. Such a discussion may need the practiced listening ear of a counselor.

    After a release, we are open to filling our batteries so we are ready to give again.

    In the season of giving, remember to ‘release’ before trying to ‘fill,’ so that you can ‘give.’

    In health –

    Deidre

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    Foodtalk4you Thanksgiving Word Search

    In homage to this season of gratitude, when we look back and take stock of blessings, we are returning to our Thanksgiving Word Search.

    While reviewing a year’s worth of thoughts, recipes, and exercises, we see words and concepts that might be a good reminder to us all and that could provide an opportunity to start a conversation around the holiday table.

    Don’t know what to say to Aunt Martha? Pull this Foodtalk4you word search out to start a discussion about avgolemono, umami, or turmeric. Click the links in this post to reread the source article.

    You might even share a chuckle and some personal antidotes about your own ‘nimrod’ experiences.

    You can download the puzzle to print, and the answers are below to download as well.

    Happy review and word search!

    Avgolemono – literally meaning egg-lemon. Check out this Jan 9th post to learn how these two ingredients ramp up the yummy factor in this soup.

    Mirepoix – the holy trinity of initial ingredients used in the avgolemono soup.

    Umami – this February 13th post speaks the language of mushrooms and how they add the “fifth” taste.

    Ineffable – Janet Gallagher’s words describing the deep meaning of the indescribable on April 30th.

    Relaxers – what chemicals in unregulated American hair products can do to the unsuspecting users on June 18th.

    Gratitude – consistently labeled the one thing we need more of to rise above the fray and to achieve personal calm and meaning on July 9th.

    Namaste – click the link in this post from July 30th to share a moment or two with Aunt Martha that could transform each of you!

    Chimichurri – an amazing addition to almost everything. I have since learned to chop the parsley more, more, more! It helps to thicken and enhance the flavors. Maybe use less fluid as well. September 3rd has the recipe.

    Oxytocin – it’s all about the hugs found in this October 1st post. Are you getting enough?

    Turmeric – my favorite anti-inflammatory ingredient for soup found in this October 15th post.

    Nimrod – my alter ego at its worst.

     Hummus – this crowd-pleasing pumpkin hummus is now a cherished recipe found on November 12th.

    Well, Christmas decorations may start popping up soon at our house as our time to enjoy them will be short-lived due to traveling.

    I need to get into a festive mood so the Hallmark movies can feel right! LOL

    One thing for sure, our readers are a blessing to us, and hearing from you in the comments is such a treat!

    We wish each of you a blessed time of being thankful whether with family or friends – or strangers.

    In health –

    Deidre

    That’s Nuts!

    With the holiday party and baking season upon us, we turn to the subject of nuts. We’re talking about walnuts, pecans, cashews, and the like.

    Nuts can be a powerhouse of nutrition with fiber, healthy oils, and beneficial phytonutrients that cut down on inflammation and ramp up heart health, blood sugar balance, and so much more.

    But there can be a downside to nuts, depending on how they are treated.

    Longtime readers of this blog or my book, Toolkit for Wellness, know that raw nuts are better than nuts highly processed in unhealthy oils.

    But raw nuts still have factors in them that can inhibit proper absorption of nutrients and can contribute to unhappy tummies.

    Enter the ‘activated nut,’ which has been handled in such a way as to eliminate the anti-digestive phytates and to activate beneficial digestive enzymes instead.

    Activated nuts require soaking first, followed by dehydrating.

    To soak:

    Use glass bowls, if possible. Metal bowls may discolor but can be cleaned using Bar Keeper’s Friend.

    Dissolve approximately 1 teaspoon of sea salt in 6 cups of water, add raw nuts, and soak. I buy large bags of nuts, so this requires multiple bowls.

    Walnuts, almonds, and pecans can soak 12+ hours; cashews take just 6 hours. The water will turn quite brown.

    Using a large colander, thoroughly rinse soaked nuts and spread out on towels. I have a large bath towel dedicated to this process – some staining may occur. Roll the towel up and let the towel soak up any extra moisture for a few minutes.

    If nuts are to be used in a blender or food processor, they can be used now; but if long-term storage is desired or if they are to be used in baking, dehydrating is necessary.

    To dehydrate:

    If using a dehydrator, spread nuts out in a single layer on each tray needed, allowing for good circulation of air around the nuts. Do not crowd them. Place trays in dehydrator. Set temperature to 115-125 degrees and set timer for 12 hours.

    When time is up, check for dryness and lengthen the time as needed. Store in a closed container in a cool environment.

    If using the oven method, spread nuts out on large baking trays without crowding them. Set the oven at its lowest temperature. Since oven heat will be higher than the dehydrator, the drying time will be shorter. Stir nuts every hour and check for crispness after 6 hours.

    Freezing nuts will lengthen their shelf life.

    The resulting nut is light, crisp, and brimming with goodness!

    I mostly activate pecans and walnuts, but now that my trusty dehydrator has found a place in my new home, I will return to activating almonds and cashews again as well. The brown outer covering of the soaked almond can be pinched off prior to dehydrating if desired.

    Happy, healthy snacking and baking –

    Deidre

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    Humming for Hummus

    Do you realize we are well into the holiday season?

    The weekend before Halloween, I couldn’t find a parking place at the local grocery store! The scene before me resembled the mad crush we see just prior to Thanksgiving that continues all the way through New Year’s.

    Party season is already in full swing!

    Whether we are geared toward gathering to cheer for our favorite team, celebrating an event or holiday, we do love a good party.

    Spanakopita

    And that means having a few recipes up our sleeves to whip up in short notice that will please a crowd. Sure, it’s handy to have some packaged frozen delights we can throw into an oven with practically no effort – mini quiche and spanakopita are some of our favorites – but sometimes I just want to share something I have made.

    I do not remember how the concept of pumpkin hummus entered my mind. I may have been looking to pair pumpkin with cream cheese, but what I discovered is way better!

    After the requisite Google search for recipes, I compared the ingredients of the top two, side-by-side. You can see how my quick notes were dripped on and blurred.

    The result is a hybrid of the two, plus my personal tweaks.

    This dip was a big hit at a recent gathering and is so easy to pull together with ingredients that are generally on hand. The exception to that might be tahini – which may not be a staple for you, but it’s easily found at the grocery store.

    The recent discovery of pumpkin chips at Trader Joe’s provided the perfect dipping complement to this savory pumpkin hummus.

    The downloadable recipe is below. You pretty much throw everything into the food processor and that’s it!

    As recommended by one recipe, I drained the chickpeas/garbanzo beans, saving the liquid. After the initial blitzing of the ingredients, I added about 2 Tablespoonfuls of the liquid to thin the hummus just a bit.

    The second time making this, I remembered to process the hummus even more. The first time around, I noticed some thin slices of chickpeas had escaped becoming pureed.

    Tasting the hummus before finishing is crucial. Both times, I determined a few more shakes of all the spices would be beneficial to boost flavor.

    I opted to use a few shakes of red cayenne pepper in lieu of red pepper flakes – my goal was to give interest to the naturally gentle profile of hummus – not to give a spicy kick that would result in reflux.

    Pepitas/pumpkin seeds provide the perfect garnish after swirling the plated hummus with the back of a spoon and drizzling a bit of extra virgin olive oil on top.

    Yum for hummus!

    In health –

    Deidre

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    Reclaim your health one meal at a time