Blogging for good health!

Let’s Talk The Big Six!

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Wait!

Is this a post about college football? The top six teams most likely to win?

Maybe six foods to avoid because of inflammation – or to eat because of beneficial phytonutrients?

Nope.

My healing journey with LPR, (aka: silent reflux, or respiratory reflux), is offering more deep dives into resources that are guiding my lower acid eating.

The administrators of the Facebook group: LPR-Laryngopharyngeal Reflux Global Community are regularly steering us newer members to vetted resources for a more detailed understanding and effective therapeutic approaches.

From there, I discovered Michelle Nelson’s Substack posts called Low Acid Eats. Her post for August 14, 2026, resonated with me – not only for the three whole food recipes she offered that were all gluten-free and had modifications for different levels of reflux healing; but also for the additional information about whole body healing.

From the critical importance of morning sunlight, shutting down blue-light sources before bed, the role of chronic stress, and the effects of being sedentary – her post was in lock-step with what we’ve been talking about for years on foodtalk4you.

What especially caught my interest was what she shared about lymphatic drainage.

Unlike our circulatory system, which uses the beating heart to pump blood throughout the body, the lymphatic system has no central pump. Instead, it relies on the movement of our muscles to help push lymph fluid through the system and eventually return it to the bloodstream.

The lymphatic’s function fights infections, removes cellular waste, keeps body fluid levels balanced, and helps absorb dietary fats.

Earlier this summer, I started using a facial lymphatic brush that, with very gentle pressure in three patterns, purports to assist in the movement of lymph from my face.

All well and good – it is a lovely, caressing touch to my face. Who wouldn’t love that?

But – I have noticed that one area just behind my jaw, down my neck, felt … almost ecstatic, when the brush glided over it! Hmmm.

Michelle Nelson introduced me to The Big Six with advice to search out videos to do self-massage of these six areas – in the proper order – to assist the body-wide flow of lymph.

The YouTube video that I found reflecting what she was advocating was this one by Dr. Perry:

The Big Six Locations

Collarbone: Above and below the clavicles; the primary return point where fluid re-enters the blood.

Upper Neck: Near the jaw angle and ear lobes, clearing the head and face.

Armpits: The shoulder and chest junction filtering upper body lymph.

Abdomen: Deep central core surrounding the navel for gut and trunk flow.

Groin: The hip crease and bikini line draining the lower extremities.

Behind Knees: The lowermost checkpoint catching fluid moving up from the calves and feet.

To finish up this quick routine, Dr. Perry concludes with a gentle-bouncing on the balls of the feet for 30-60 seconds along with shaking out the arms – all to increase blood circulation that will carry the reabsorbed lymph back to the heart.

So, here’s to improved lymphatic flow, and to my moving from store bought alkaline water to our own countertop alkaline water making system!

Yay for health!

Deidre

Blogging for good health!

Down the Rabbit Hole, Alice!

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I may have fallen down the proverbial rabbit hole in Alice in Wonderland.

There is, or there will be, a happy ending for me; but I am quickly discovering I am in a crowd of countless millions – many of whom are suffering under misdiagnosis and missed treatments as their suffering continues.

Looking back at friends and family members in the past, I remember how I dismissed their incessant throat clearing and their coughing as bad habits. 

A tiny light went off when a fellow choral member and I were commiserating about our struggles to sing notes clearly. She said it had to do with reflux.

What? 

I was chomping down on Tums quite regularly at the time – probably from the stress of being a caregiver.

But wait … now I am the one who is clearing my throat all day long – and especially at night!

Oh, and allergies! That postnasal drip seemed to never turn off! Every morning upon waking, I had to hunk out phlegm from my throat. TMI, sorry.

Gross to listen to and embarrassing.

Time for more Tums; then a Pepcid here or there; then Pepcid every night; then twice a day.

I had to do something, so I went on Omeprazole (Prilosec) which is a (PPI) Proton Pump Inhibitor designed to reduce stomach acid. 

The benefits were almost instantaneous. I could sleep flat in bed again, the throat clearing was almost gone, and I could sing for the first time in several years.

But …

There are side effects. 

I was reading articles linking PPIs with dementia, osteoporosis, skin issues, and muscle spasms – to name a few.

I was just starting on month three, when the morning spasms in my feet would wake me and my skin was irritated.

Okay, that’s it! 

I weaned off the PPI over two weeks. There were side effects from that, too, like bladder irritation. 

But, ahem! I’m clearing my throat again!

Eventually spicy foods, tomato-based sauces, chocolate, mint, and alcohol are identified as my common reflux triggers – along with stress and body position.

Then I saw articles about another kind of reflux – a ‘silent’ kind which often happens in the stealth of night.

The more I read, the more boxes I was checking off – not for GERD (Gastro Esophageal Reflux), the kind with the classic heartburn – but for LPR (Laryngopharyngeal Reflux).

To quote Dr. Jamie Koufman: “When you have an acid reflux event, up comes acid and pepsin, the later being the main digestive enzyme of the stomach. Next, the pepsin binds to the surface of tissues in its path (e.g., esophagus and respiratory tract). Then, the pepsin can attack, penetrate, and damage tissue. It’s pepsin (not acid) that wreaks havoc from acid reflux; it causes inflammation and reflux-related disease.” 

I am in week two of taking an alginate gel called Reflux Gourmet. Alginate forms a physical blocking layer that traps pepsin in the stomach and also deactivates it on contact during a reflux event. In the throat and esophagus, it coats and protects delicate tissues from pepsin.

Alginate is taken after meals, but especially after dinner and before bed.

Along with stress control, smaller portions, an earlier dinner, a lower-acid diet, little or no alcohol, alkaline water, strolling after meals, and elevating the head of my bed, I’m seeing significant improvement. 

A simple tracking chart for both my habits and symptoms—especially throat clearing and hoarseness—has been tremendously helpful for staying on track and recognizing patterns.

The rabbit hole is that so many people with an assortment of upper and lower respiratory issues apparently might really be suffering from the effects of LPR – which Dr. Koufman prefers to call respiratory reflux.

I’m not being an alarmist saying LPR is a single cause to all physical problems, but it’s certainly worth a deeper look – especially if your reflux or respiratory issues are not getting better.

Treating reflux and maintaining reflux control is a lifetime commitment to health through awareness and due diligence.

In health – 

Deidre 

Blogging for good health!

Alkaline Water

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Water, water everywhere …

… and nary a drop to drink. Well, there’s lots of regular water to drink; but my reflux-y self is not liking the feel of it going down.

So, I am once again dabbling in the world of alkaline water.

But there’s one word of caution. If you have any kind of kidney disease, do not try this without the guidance of your doctor. Alkaline water has a higher mineral count, which could cause problems with those with kidney challenges. CLICK HERE for info.

Readers know I am anti-bottled water. Tap water can be filtered at home; we do not need to add to the world’s trash with mountains of plastic water bottles, thank you.

Nor do we need to add to our consumption of nanoplastics, which happens with every sip of water coming from a plastic bottle, THANK YOU (click here).

That said, I am returning to trying out alkaline water in gallon jugs to see if it still helps reduce the effects of reflux before I set up any home system to drink it consistently.

Early results of drinking alkaline water: it feels good going down! It feels smooth!

There are many times, lately, when my sips of water throughout the day just don’t feel … right. It’s hard to describe.

At night, even when feeling free of reflux symptoms, I can set them off as I take my evening calcium supplements using filtered tap water.

Hmmm.

As this source reads:

“For individuals suffering from acid reflux or GERD (Gastroesophageal Reflux Disease), alkaline water is often recommended. Research has shown that alkaline water with a pH of 8.8 can permanently inactivate pepsin, the enzyme responsible for acid reflux symptoms.

This can provide relief from heartburn and indigestion by neutralizing stomach acid and soothing the esophageal lining.”

I have spoken with fellow reflux sufferers who swear by their home alkaline water systems. I’m beginning to understand why.

But it’s just day 2, so the jury is still deliberating.

Like any imbalance, the solutions are not one-size fits all. Figuring out reflux is certainly no exception to that truth.

Concepts I’ve shared recently about after meal strolls, ways to de-stress each day, mindsets, and the gut-brain axis, are spot on for happier bodies for all and improvements for reflux.

Consistent application of these approaches is helping me target this pesky reflux.

I’ve come to learn that there are at least two types of reflux: GERD (gastroesophageal reflux disease) and LPR (laryngopharyngeal reflux). LPR is also called “silent reflux” as the classic acid in the throat feelings are not there, and symptoms often include chronic throat clearing, hoarseness, persistent cough, or postnasal drip.

Please reach out to me in the comments if reflux is something you are dealing with, and we can share best practices and answer questions in future posts.

In health –

Deidre

Blogging for good health!

Break-Fast

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When do you break the fast of the night?

That’s what breakfast is: when we break the fast of the night.

It’s not hard to find a researched opinion that we should emphasize a hearty breakfast before heading out the door.

As a former teacher, seeing hungry students scrambling to get something in their tummies at the start of first period each day, I often wished I could offer them more than the carb-laden breakfasts the school provided, or the pop tarts the students brought themselves.

Workday schedules just seem to require starting the day with quality protein-centric calories to fuel physical and mental strength. That was certainly true for me.

Furthermore, I see so many reports touting “eating like a king in the morning, like a prince at noon, and like a pauper at night,” to promote optimal digestion.

Others hold fast to the philosophy of eating their main meal mid-day.

Then there’s the well-researched crowd that embraces eating a substantial protein and good-fat meal in the late morning – followed by a protein snack if needed, and a protein/good fat and salad dinner.

Doing that extends the fast of the night – thus, entering the conversation of the benefits of intermittent fasting.

As someone who no longer punches a timecard to start work, changing up the timing of my first meal is easier – so here I go changing up timing and content.

Our first meal is closer to the 11 o’clock hour and it’s been looking just a bit different.

Yes, the eggs are still there, frequently including a splash of cream in the scramble, and if there’s gluten-free toast, there will be avocado smash on top. Otherwise, the avocado will be on the side seasoned with garlic salt and pepper.

My friends who are younger and engage in more rigorous exercise, say they conclude their first meal with an additional protein boost of full fat Greek yogurt with blueberries.

The avocado – never a stranger on our plates – is becoming more of a daily feature.

Why?

The fat in avocados is mostly monounsaturated fat which is heart-healthy, helps reduce ‘bad’ LDL cholesterol, and also helps the body absorb the fat-soluble vitamins A, D, E, and K.

Don’t let the creamy smooth texture of avocados fool you – one avocado has 14 grams of dietary fiber.

Fiber-rich foods are critical in feeding the good gut bacteria. The bacteria, in turn, digest this fiber and produce short-chain fatty acids.

As this article explains:

“Short-chain fatty acids provide health to the gut cells and gut lining,” says JeJe Noval, Ph.D., M.S., RDN. “Many fiber-rich foods include prebiotic elements in them, like avocados. Therefore, consuming a variety of fiber-rich foods like avocados, berries and nuts, to name a few, work together with probiotic-rich foods like sauerkraut, kimchi and yogurt to produce health benefits.

The offering of prebiotic fiber through avocados has been shown to support diversity in our gut microbiome, thus – contributing to proper digestive function.

My experience with daily avocado consumption so far has provided satiety, improved bowel function, and a less-bloated tummy.

The extended period of fasting helps the body burn its fat stores, rather than using glucose for energy – thus aiding with weight loss.

Maybe my flatter tummy is more than ditching the bloating!

Coupled with our last post about a way to improve digestion after meals with a 10-20 minute stroll, I am hoping to keep “doing my body good” in ways that are easy to maintain.

In health –

Deidre

Blogging for good health!

Having a Little Stroll Down the Lane

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Relocating from the coastal plains of North Carolina to the Piedmont area has brought welcomed new vistas – a topography that includes rolling hills, lakes, and ponds – and a wider variety of ethnicities.

In my early life, growing up in California, I was accustomed to hearing various languages and seeing the traditional garb of other cultures, and I missed a lot of that in Eastern North Carolina.

Since moving here, I couldn’t help noticing an interesting practice: often whole families of South Asians calmly strolling the neighborhoods after dinner.

Not walking like in getting serious exercise – but strolling – and not a cell phone in sight.

Why? What was this?

Have you ever noticed what I call ‘universal knowledge,’ whereby ancient traditions from around the globe all independently come to the same conclusion?

Walking after meals—known as Shatapavali in Sanskrit, meaning “walking 100 steps”—is an age-old Ayurvedic recommendation for kindling Agni and aiding digestion without overexertion. Unlike intense exercise, which can divert energy away from digestion, light walking gently stimulates the digestive organs, improves circulation, and prevents stagnation.

“Walk a hundred steps after a meal and you’ll live to 99” – found in ancient Chinese tradition.

Benefits of this practice of strolling 10-15 minutes after meals are many, including:

Decreasing blood sugar by leveling out the glycemic response – to eating better than a walk before a meal or waiting an hour after a meal.

Decreased bloating, gas, and constipation, because the gentle stroll stimulates the gastrointestinal system through the muscle movement.

Increasing circulation which helps everything work better.

Boosting mood by stimulating the release of serotonin, dopamine, and endorphins.

Sign me up!

I loved this link because of its no holds barred commentary – including the benefits of the evening “fart walk”!

The upshot is this post-meal 10-20 minute stroll is like a gentle body massage that stimulates our GI to do its thing – versus us plopping down on the sofa to vegetate, groan from fullness, and belch – only to grab another Tums to make it all go away.

The very act of being upright helps things move along – but rather than standing at the sink doing the dishes and cleaning for up to an hour – take that massaging walk within 10-15 minutes after the meal, because it makes a difference.

Campuses for employment of any kind are increasingly offering areas for employees to walk. It’s not just a way to get steps in. People taking a short stroll around the building are increasing their ability to be alert, productive, and more comfortable for their next round of work after a meal.

We’re not working up a sweat here; we’re strolling 10-20 minutes for digestive health!

It’s a walk in the park!

In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction

Sea Turtle Wisdom

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Sometimes we find ourselves feeling like we’re in a race – following a straight line from point A to point B. I recently read of a person who noticed the speed by which sea turtles cover great distances in the ocean.

In an effort to duplicate their speed, this person tried to follow a sea turtle; all the while, striving to consistently paddle through the waves. Sometimes he made great progress; and at others, he was exhausting himself by straining with each stroke he made to fight the power of the waves.

Interestingly, the sea turtle kept pulling away from him. How was this possible?

Did the sea turtle have superpowers?

Upon closer study, the sea turtle was actively swimming only part of the time!

Putting its paddling strokes to good use when the tide was with him, and it just went along for the ride when the waves pulled against him – thus, maximizing his efforts moving forward by harnessing the power of the waves – and saving his strength, rejuvenating himself when the waves went against him.

This image and its meaning have given me pause and have greatly influenced my summer activities and the expectations I have placed upon myself.

I am emphasizing small rituals throughout my day that allow me to float with the backward pull of events, so I can mindfully reenergize with simple stillness or with taking a walk at the same time each day, while absorbing the nature around me.

Whatever chaos may be moving through your external life, use the wisdom of the sea turtle who has learned to match the ebb and flow of the waves, with its own cycles of actively paddling and floating.

Whether you linger over your morning cup or pause to look and listen at nature when you step out the door, embrace these moments for the empowerment they give you before returning to your strivings.


In health –

Deidre

Blogging for good health!

Gut Brain Axis Depression

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Food and Mood

This goes way beyond a few bites of cold, yummy watermelon on a hot day putting smiles on everyone’s faces.

We’re talking about the cumulative effect of our food choices over time. Those choices shape the microbiome in our gut, which communicates continuously with our brain through chemical signals.

One of the things I enjoy most is continuing to read nutrition and health research – discovering that many new findings bring us right back to a familiar truth.

A recent article, Microbiome and Depression, by Debra Rose Wilson, below, and Leslie Binford, in the American Nurse Journal (June 2026), did exactly that. It reinforced the common theme we’ve shared here at Foodtalk4you for years: eat an anti-inflammatory diet.

Your microbiome is the community of trillions of bacteria and other microorganisms living primarily in your intestines. While that may sound unsettling, these tiny organisms are essential partners in good health. They help digest food, produce vitamins, support the immune system, protect the lining of the gut, and even influence the way our brains function.

When our diet is rich in colorful vegetables, fruits, whole foods, healthy fats, and fiber, beneficial bacteria thrive. But a diet high in ultra-processed foods, excess sugar, and unhealthy fats can upset this balance, allowing harmful bacteria to flourish. This imbalance is known as dysbiosis.

Over time, dysbiosis can contribute to inflammation and damage the protective lining of the intestines, leading to what is commonly called ‘leaky gut.’

Instead of serving as a strong barrier, the intestinal lining becomes more permeable, allowing substances that normally remain inside the gut, to enter the bloodstream. The immune system responds as it should to ‘invaders,’ increasing inflammation throughout the body to fight them.

Here’s where things become especially interesting.

The gut and brain are in constant communication through what scientists call the gut-brain. This two-way communication network involves nerves, hormones, immune signals, and chemical messengers. In fact, many neurotransmitters — including much of the body’s serotonin, often associated with mood —are produced in or influenced by the gut.

Our guts have often been labeled our second brain because of this gut-brain axis.

When the microbiome is healthy, these signals help support normal microbiome. When the microbiome is disrupted, those signals can be altered – potentially affecting mood, stress responses, cognition, and emotional well-being.

Researchers are finding growing evidence that disturbances in the gut-brain axis may play a role in conditions such as depression, anxiety, and other mental health disorders. While nutrition is not a cure for these conditions, it is increasingly recognized as an important piece of the overall picture.

For me, this research simply brings us full circle.

Every meal is an opportunity to either fuel inflammation or help calm it. An anti-inflammatory eating pattern doesn’t just support heart health or reduce aches and pains — it also nourishes the microbiome, strengthens the gut, and supports healthy communication between the gut and the brain.

That’s another powerful reason why what we put on our plates matters every single day.

Small, consistent food choices made today, become tomorrow’s health.

In health –

Deidre

Blogging for good health!, Titles Worth Reading

Tai Chi and Staying Peaceful

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My morning practice has become non-negotiable.

When you begin the day grounded and intentional — before the noise of the world and the needs of others take over — you make it possible to meet whatever comes your way with greater calm, clarity, and grace.

But there is one recently added element of my practice that transformed me in such a profound way today. I was tingling, maybe buzzing, with awareness that had me noticing a smile and a glow from the inside out.

But first, to recap:

One large glass of copper water. Check.

Walk around the neighborhood – no earbuds – to fully participate with the sights, sounds, and feels around me. Check.

Sunlight in my eyes to help calibrate my hormones for the new day as I looked up to the skies with a grateful, seeking heart. Check.

Savor quiet conversation with my partner as we enjoy our first cup of coffee. Check.

Heading to the sunny window of my office – my space – I return to my grateful heart and an openness to silent contemplation and receptivity, incorporating my affirmations. Check.

Then, came the revelation.

Already feeling balanced – and what I thought was tension-free – I turned to a new offering from my recent endeavors in Tai Chi.

Why Tai Chi?

It seems more assessable, because there is no equipment or special clothing. I do Tai Chi standing up, and it’s usually done with shoes on. So, totally convenient: just me, upright.

Finding a practitioner who resonates has been a journey – there are so many ads in social media that offer false transformations and whose practices look nothing like real Tai Chi.

I first wanted to learn about Tai Chi walking, which uses a gentle shifting of body weight from one leg to another, creating an ’empty’ or weightless leg. It focuses on slow, purposeful movements to move – versus using momentum.

I am now subscribing to Ann Swanson on YouTube to learn more.

This morning I discovered her Beginner Tai Chi Warmups to Ease Pain | Qi gong Morning Routine for

Flexibility & Balance and my day has been transformed.

I am not in pain, off balance, or inflexible. I was already feeling an inner balance, peace, and confidence – but I wanted to do a bit of Tai Chi to finish the start of my day.

One of the benefits to Tai Chi – aside from better balance, fall prevention, and joint relief – is the calming quality of this ‘moving meditation’ – anchoring our attention to the present moment.

This beginner’s warm-up video utilized what I call a body scan at the beginning of the practice and at the close. Immediately, my focus was drawn in to how I was standing and what I was feeling.

I wrote about this technique a few years ago – see Foodtalk4you April 2021 – I also have recommended body scans for caregivers to increase self-awareness in my book, Toolkit for Caregiver Emotions.

The magical mixture of Swanson’s guidance and my slow, gentle and deliberate movements – coupled with my growing self-awareness – produced in me, not only deep relaxation, but an indescribable vibrant glow!

All I can say is, “Wow!” – all in under 15 minutes!

Try it – you’ll like it!

In health –

Deidre

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

One Decision

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The universe seems to be sending me messages … no, not aliens whispering in my ear.

But seemingly, random bits of wisdom, points of view, and observations are coming together in my experience that are pointing to a single idea.

One question, one answer … the rest is all follow-through.

I mentioned about our commitment of drinking a large glass of water first thing each morning. The habit was enhanced by a gift of a beautiful copper water bottle. Each night, one of us fills up the copper water bottle with filtered water. Each morning, one of us pours it into two glasses and we drink it.

We don’t ask ourselves if we want to fill up the water bottle each night. That decision was made the first time we did it.

Why debate about it each night? Making decisions takes energy and will, and the pull of inertia will ultimately win over to inaction.

One question: are we going to do this every night and morning?

One answer: Yes.

The burden of deciding is taken away; everything else is follow-through.

Daily life is replete with making decisions. Why add to the load by re-deciding?

In our efforts to create new habits or to forge new paths, positive outcomes are made so much easier if we are not redebating the initial decision before each follow-through.

Whether you want to drink more water, not eat gluten, learn something new, or start a morning practice, make one decision.

Following through in health –

Deidre

After saving countless reels about simple water coloring techniques and ideas, I have made the single decision to put these ideas into practice each day – otherwise, I’m just a collector of nifty ideas. Here’s the space where my dabbling is taking place! Balancing life/work is being made real through follow-through.

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

How’s Your Brain Health?

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While speaking at a caregiver presentation recently in partnership with a local company providing respite care, I learned that a growing percentage of their clients were suffering from Alzheimer’s.

As a result, they are committed to getting every one of their caregiving employees certified in Alzheimer’s care. A very laudable response to a growing concern nationwide.

At foodtalk4you, we have been addressing the topic of inflammation – from an anti-inflammatory diet to discussions about how to lead an anti-inflammatory life – because inflammation has been shown to be the first domino to fall in just about every disease and condition.

Sugar is pro-inflammatory, we know this, but how does that translate to everyday life and a motivation to consume less?

Consider recent studies from Wake Forest University School of Medicine, demonstrating the link of high sugar consumption and high-blood glucose levels with the development of Alzheimer’s.

Yikes!

Many factors are contributing to the upswing of people with Alzheimer’s – the aging population, better methods of diagnosing, and lifestyle choices – but the spread of western fast food and pre-packaged foods – all high in obvious and in hidden sugars – have spread around the world.

The growing understanding of the relationship between diabetes and Alzheimer’s disease is shedding light on practical prevention strategies. Eating fewer sugary and highly-processed, carbohydrate-rich foods, staying physically active, and exercising regularly may help reduce risk.

Meanwhile, researchers are investigating therapies that target cellular damage associated with elevated blood glucose, offering hope for more effective treatments in the future.

With an eye toward keeping your brain as healthy as possible, imagine the benefits of preventing high-blood glucose from becoming a long-term concern. What small changes might you make today?

And what if we helped our children and grandchildren develop healthier habits from the start by offering fewer sugar-laden foods and more nutrient-dense choices?

I read a message recently that went something like this: We manage thousands of concerns every day until our health is threatened. Then our health becomes our only concern.

Good health is a gift worth appreciating and protecting.

The perfect moment to make positive changes rarely arrives. Small steps taken today can add up over time, helping us improve our health and preserve it for the years ahead.

Leaving my computer to head for an indoor track to get some exercise out of this heat! Stay safe and drink plenty of fluids.

In health –

Deidre

Reclaim your health one meal at a time