Blogging for good health!, Habit Building, Stress Reduction

Let’s Go On An Ayurveda Quest!

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As a member of the foodtalk4you community, you are likely on a personal quest for whole life balance, right?

We’ve been working together on “doing my body good” for twelve years! Did you know that last week on April 12th, foodtalk4you turned 12? Hmmm. Is there a conversion rate for blog years to human years?

In any case, we have explored a better understanding of how we respond to food, exercise, and ways of thinking to make our life journey smoother. We have traversed many steppingstones along the way: “Paleo,” “gluten-free,” “low-carb.”

These approaches can be helpful, but they don’t always capture the full picture of what our bodies, minds, and lives truly need.

Lately, I have felt the need to gather all the scattered pieces and return to something more cohesive, more intuitive, and more deeply rooted. Something that would reflect the innerconnectedness by which our bodies function.

That search has led me to Ayurveda – thanks in great part to my daughter’s fellowship in integrative medicine and her studies in Ayurvedic medicine.

Don’t know how to pronounce it? A·yur·ve·da /ˌīərˈvādə/ and A·yur·ve·dic /ˌäyərˈvādik/

Ayurveda, often translated as “the science of life,” is a centuries-old system of health and healing, originating in India. But more than a system, it’s a way of understanding ourselves in relationship to the world around us. Instead of focusing only on symptoms or rigid dietary rules, Ayurveda invites us to consider the whole person—body, mind, spirit, and the senses—as interconnected parts of health.

Again – not unlike much of what we have been exploring here for twelve years – but with a greater understanding on putting all the elements of life together in a way that is personalized to each of our unique needs.

Ayurveda organizes this individuality through the concept of doshas—Vata, Pitta, and Kapha—energetic patterns that reflect different physical and emotional tendencies. The goal isn’t to fix ourselves, but to recognize imbalances and gently bring the body back into harmony.

It’s about tuning in. Paying attention to how we feel after we eat. Noticing how the seasons affect our energy, digestion, and mood. Recognizing that stress, rest, movement, and connection all play a role in our overall well-being.

For me, this shift also feels like a natural evolution of what I’ve been exploring here on FoodTalk4You. The focus is expanding from “what to eat,” into “how to live well.”

Food is still central—but now it’s part of a larger, more meaningful conversation. One that includes daily rhythms, self-awareness, and a deeper respect for the signals our bodies are constantly sending us.

In future posts, I’ll be sharing what I’m learning about Ayurveda in a practical, approachable way—how it can shape our meals, our routines, and even how we care for ourselves during challenging seasons of life.

This isn’t about perfection or adopting an entirely new identity overnight. It’s about integrating timeless wisdom into modern life, one small, thoughtful step at a time.

If you’ve ever felt like your health journey needed more coherence, more flexibility, or simply more meaning, you’re not alone. Consider this an open invitation to explore Ayurveda with me—not as a rigid system, but as a guide back to balance, awareness, and wholeness.

Because, as I have always believed, we are, “designed for health.”

In health –
Deidre

Blogging for good health!

Reality Check for a Mind-Set Shift

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When belief does not meet practice, it’s a call for change to fix the disconnect

What do we encourage here at foodtalk4you?

Balance with food, breathing and mind-set, and body movement. Perfect.

So, what’s the problem?

I look for reasons – excuses, perhaps – but elements of what I already know will often slip away from my daily practice – until I get a nudge.

Then it’s, “Wow! Why did I stop doing that?”Sometimes that nudge is a swift kick in the pants that I am so grateful did not kill me. I get to live another day…doing better again. Duh. I knew better.

Today’s message is about one thing: unplugging from stress.

We all know that stress kills. How that effects our bodies is individualized. From levels of inflammation, mental status, or “dis-ease” of any body system, so much can be traced back to stress.

We all have it. What is your action plan for creating a safe harbor from stress?

We have to have a plan. Finding our ‘happy place’ spoken of last week, is a start, but I have found that I needed to totally unplug from even thinking about anything except for the quality of my next breath and discovering lingering muscle tension in order to release it.

It’s called yoga.

Calming neural pathways and releasing muscle tension makes releasing mental tension so much more natural and obtainable.

When I was a caregiver for my husband, regular yoga classes kept me from going off the cliff.

After his passing, I switched to a calming exercise movement class.

Today, while yoga classes are offered through my HOA, I struggle in the necessary advanced registration process. I needed something more spontaneous.

After experiencing my own swift kick in the pants, I on my computer and am now following Yoga with Kassandra who is one of probably thousands of yoga practitioners online.

Why hadn’t I done that earlier? Doesn’t matter. I’m doing it now.
No blaming. No negative energy. There’s too much of that already, right?
My thirty minutes with Kassandra are now cherished and essential.

No time? I have already found one of her sessions that lasts just a few minutes – but proved to be just what I needed to tune me up for the new day by dialing me down.

Hanging on to the image of Earth as seen from the moon that I referenced last week, it makes sense to embrace the lyrics of an old song by Johnny Mercer.

Chorus: Johnny Mercer & The Pied Pipers:

Ac-cent-tchu-ate the positive. E-lim-i-nate the negative. And latch on to the affirmative

Don’t mess with Mr. In-Between. No, don’t mess with Mr. In-Between You gotta spread joy up to the maximum. Bring gloom down to the minimum. And have faith, or pandemonium. Liable to walk upon the scene

The time is now, sweet readers, to release, relax, and embrace the positive – otherwise our present moment is being given over to the negative, and the moment after that may be snatched away.

In health –

Deidre

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

Making A Positive Entrance

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What kind of an entrance are you making?

“To what? A meeting?”

Well, let’s start with your day. How are you entering this new day?

“Yawn, well after that first glass of water you told us about, it’s coffee for sure.”

Is your cell phone already in your hands? Are you immediately scrolling for the latest?

Or perhaps that mental reel is still playing in your mind, filling you with stress? You are supplying both sides of the conversation, and the message is full of labels – never good ones.
We can’t make that good first impression entrance to an event, a conversation, or our day if we are pulling from empty or poorly replenished reserves.

With the daily challenges that we are all facing with personal issues – let alone world issues – daily resets are no longer optional for me. How about you?

I will offer two points and a change in perspective for you today.

One. Find a happy place for daily resets.

It could be a park bench on your lunch break. Perhaps the top step going to your front door.

No cell phone.

Listen.

Be aware of what’s around you. Observe. Drop your gaze and mindfully breathe.

Read something that inspires you, directs you to a higher path, and that gives you peace.

Journal. The power of unfiltered brain dumps through journaling is not to be underestimated. Paper, pen and a few minutes of sharing with that page is utterly transformative – and cheap therapy.

Release your cares to the fresh air above, the universe, or your higher power. Our fretting mental reels never solve our problems. Just make yourself open to receiving the answers or guidance for your next steps.

Two. Assume a positive intent in others.

Reading a quote from business executive and former CEO of Pepsi, Indra Nooyi, recently blew me away with its simplicity. She speaks of approaching others:

“When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed.”

She goes on to explain how such an approach changes us – we become more intent on understanding the other person and are listening more carefully to them without being defensive at the onset. This sends a positive message to the other person that will often lead to more constructive, respectful interactions.

A change in perspective:

We’ve all seen those humbling, awe-inspiring images of Earth from space—our small, radiant planet suspended in darkness, wrapped in a thin, fragile atmosphere.

Do those views stir something in you—a sense of love, protectiveness, even responsibility? From that distance, “world peace” begins to feel less like an abstract ideal and more like a shared necessity. Perspective changes everything.

The minutia falls away – of no importance – as the big picture gives us pause.

Taking that same kind of perspective on our own lives can help quiet the worries and negative loops, making space to reset—with more compassion for others and for ourselves.

Find that happy place to regularly give yourself a reset and assume the positive in your daily interactions – now, that’s a good way to make a grand entrance!

Deidre

If you are looking for some resources to build up your resilience, get these FREE downloadable Resilience Practices HERE.

Originally designed to help family caregivers, these resources are universally applicable and can guide you through practices that will help you build your inner strength.

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

The Pancake of Champions

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Once again, I saw something healthy and yummy online and tried it – tweaking the ingredient’s list as always.

There was already a great lineup of gluten-free, high-protein ingredients, but when I was through, it kind of looked like a recipe list for Kitchen Sink Pancakes!

Any recipe for pancakes – for me – is more of a concept recipe. I might not have all the ingredients and/or I might make substitutions.

So, knock yourself out with this one.

The core of the concept is to create pancakes that are:

1. Naturally sweet – needing no syrup to raise blood sugars

    2. Gluten-free – to be non-inflammatory and to support a happy belly

    3. High in fiber – to aide in digestion

    4. High in protein – to support growth and repair

    Pancakes are often the antithesis of these concepts because they are high carbohydrate, pro-inflammatory sponges begging for tons of butter and rivers of syrup.

    The original recipe featured 2 grated apples – which was great because I had two apples that needed to be used. I also had one last banana needing a home, so I added that, too.

    Because of the overall course texture from the apples, oatmeal, and nuts, this pancake batter started looking more like fritter batter. So, that’s what I am calling these – pancake fritters!

    Here’s the recipe for Pancake Fritters:

    First, stir 1 Tablespoon of chia seeds into 1/3 cup of water and set them aside to soak for at least 10 minutes to use in the wet ingredients. This provides fiber and protein.

    Then, combine the dry ingredients in a large bowl:

    -1 cup gluten-free oatmeal
    -1 teaspoon of baking powder
    -1/2 teaspoon cinnamon
    -Pinch of salt
    -2 grated apples

    Optional: a handful of chopped walnuts.

    In a food processor or in a bowl using an immersion blender, blend the following wet ingredients until smooth:

    • Soaked chia seed mixture
    • 2 eggs
    • 1 Tablespoon of olive oil
    • 2/3 cup of Greek yogurt
    • 2/3 cup of cottage cheese
    • 1 banana, broken into pieces
    • Vanilla to taste

    Add the wet ingredients to the dry ingredients, and combine. Add milk of choice to thin batter as needed or, if the batter is too thin, stir in 1-2 Tablespoons of gluten-free flour at a time, until desired consistency is achieved.

    Rather than normal-sized pancakes, I created smaller, fritter-sized ones, using a spoon to pat down a small scoop of batter placed on the hot, oiled griddle.

    This recipe will feed a small crowd, so feel free to cut this in half – I will, next time, for the two of us.

    The apple, banana, vanilla, and cinnamon help create a ‘sweet’ profile that simply doesn’t need syrup.

    Please download this delishiness, PANCAKE FRITTERS, HERE:

    Pancake Fritters for DownloadDownload

    The high-fiber and protein elements support lasting fullness and satisfaction.

    There are so many ways to adjust this according to personal preferences and what is in the cupboard or fridge at the time.

    I hope you enjoy it!

    In health –

    Deidre

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

    Raspberry Tarts

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    Ahhh … Raspberry!

    Raspberries are beloved by many; although there is a small cadre of folks who aren’t fans of their little, tiny seeds. That’s why I put cooked raspberries through a strainer at Thanksgiving, when I add the resulting raspberry ‘essence’ to my cranberry sauce.

    Today’s recipe does not require using a strainer. In fact, additional seeds are added just seem to melt away!

    Back story: I was in search of a tasty, light dessert which would offer the right touch of sweetness after a hearty meal that would not overwhelm.
    Inspired by a reel in my Facebook feed that paired raspberries with chia seeds in a crustless frozen dessert, I went in a different direction using phyllo shells – adding a creamy layer – and using refrigeration to set the creation.

    The result was everything I had hoped for, and our guests are still raving about it!

    Here’s what you do using two packages of the Athens Foods Mini Phyllo Dough Shells.

    Start with a cup of fresh raspberries in a small saucepan with 1 Tablespoon of chia seeds, along with 4 Tablespoons of water over medium low heat, stirring constantly to combine and to help break apart the raspberries.

    Continue to cook until the stirring spoon/spatula leaves a drag mark that lingers in the sauce as it crosses the pan’s bottom. (PIC)

    Remove pan from heat when desired thickness is achieved. Let cool while you prepare the chocolate.

    Melt approximately 2/3 of a bar of a 60 – 72% dark chocolate. I used Ghirardelli’s 60% chocolate, but Lindt’s 72% works fine.

    Using the tip of an iced-tea spoon, a baby’s spoon, or some other very small spoon, (PIC) put just enough melted chocolate in the mini-tart shell to cover the bottom.

    Prepare the creamy filling. Using the whip attachment to your hand mixer, beat 1/3 cup ricotta cheese, 1/2 cup cream cheese and 1/2 cup powdered sugar. I added a few drops of vanilla extract. The consistency needs to be suitable for piping and holding its shape. (PIC)

    Continue assembling the tarts by spooning in about 1/2 teaspoon of the raspberry mixture – enough to cover the chocolate. (PIC)

    Fill a piping bag fitted with a size 12 round tip with the cheese mixture. Pipe filling onto each tart. (PIC)

    There should be leftover chocolate, (otherwise, melt a bit more), adding just a touch, (1/2 pea-sized amount), of coconut oil to thin it for drizzling.

    Fill a small piping bag or a plastic sandwich bag. Snip off the tip/corner to create a small opening for drizzliing.

    Don’t skip the drizzle – it is the WOW Factor! (PIC)

    There you have it. The perfect light dessert with a big visual appeal!

    The chia seeds thicken the raspberries, yet there is no noticeable seediness. Refrigerate for 30 minutes to set the tarts before plating.

    Dark chocolate, chia seeds, raspberries – why, one could almost call this health food!

    In health –

    Deidre

    Shout-out to my friend, Cathy DuFour, who helped me finalize the proportions for the cheese mixture!

    Download our Raspberry Bite Tarts recipe below:

    Raspberry Bites TartsDownload

    Next week, I’ll share a recipe that promises to be The Pancake of Champions! Thank you for being a reader and for sharing our ideas with your family and friends using the options under the MORE button below.

    Blogging for good health!

    Happy St. Patty’s Day – with Oil! Aye!

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    Happy St. Patrick’s Day!
    Wow! I should be talking about green spaces, green foods, and living green!

    Remember to immerse yourself in green spaces. Forest bathing, a practice highly revered in Japan, is simply the practice of being in nature. ‘Bathing’ ourselves in lush, green, forested spaces.

    The results are beneficial in ways beyond the obvious reduction in stress and improved mood.

    Studies have shown improved immune function, lowering blood pressure and heart rate, and decreased levels of pain.

    Wow! Let’s take a walk under the trees!

    Here at foodtalk4you, we are all about eating more green and colored vegetables.

    In February, we touched on living green by eliminating plastic-encased pods for dish washers and washing machines.

    So, while we are decked out in our best St. Patty’s Day green, let’s pick up our magnifying glass to take a closer look at choices for healthy oils that can help us get those vital nutrients from our green vegetables we talked about last week.

    Just looking at the options at the grocery store or super center for oils can be daunting. Do you make your choice based upon price? Are there other factors?

    If you are looking for a bargain, you are probably buying seed oils, including:

    Canola oil (aka rapeseed oil)

    Corn oil

    Cottonseed

    Grapeseed oil

    Soybean oil

    Safflower oil

    Sunflower oil

    Rice bran oil

    Peanut oil

    While being budget-friendly, seed oils have high concentrations of omega-6 fatty acids which promote inflammation. Seed oils are also found in abundance in highly processed fast food and pre-packaged convenience foods.

    “Seed oils are chemically processed, which may include cleaning, pressing, bleaching, deodorizing, refining and, in some cases, adding a chemical solvent hexane for oil extraction,” Registered Dietitian Julia Zumpano explains. “The processing of these oils strips the seeds of their nutrients and could potentially add harmful ingredients.”

    The fatty acids we need more are omega-3s.

    Omega-3s are unsaturated fatty acids your body can’t efficiently produce (or produce at all) but still needs for several functions related to heart, brain, and eye health. They also support your immune system, digestion and fertility.

    A diet that’s too high in omega-6s is also a diet that’s typically too low in omega-3s.

    The ideal omega-6 to omega-3 ratio is 2:1 or 1:1, but for most Americans, the ratio is actually 10:1 or even 20:1!

    Such imbalances have been linked to inflammation – even chronic inflammation – which is the hallmark of: arthritis, heart disease, metabolic syndrome, stroke, and type 2 diabetes.

    So, what are the healthier options?

    Extra Virgin Olive Oil (EVOO) – high in monounsaturated fats and antioxidants and has a good smoke point for low to medium heat cooking.

    Avocado Oil – high in healthy fats and is suitable for higher heat cooking.

    But wait, there’s more!

    Are you buying these oils in plastic or glass containers?

    The less expensive brands of these healthier oils are sold in plastic bottles. Does it matter?

    Yes.

    Dark glass bottles block UV rays and prevent oxidation, keeping oil fresh for up to 24 months. Oil in plastic can degrade in 3-6 months.

    Plastic is porous; and oils, over time, can absorb toxins and PVCs from the plastic, whereas glass is chemically inert.

    There you have it. Olive oil and avocado oil – in dark glass, please.

    Making health choices every day –

    Deidre

    Are you using my Daily Affirmations? Included in the free download for Toolkit for Caregiver Emotions, is a page of calming and empowering affirmations. You don’t have to be a caregiver to benefit by using them – I use them daily!

    Go to the Resources tab HERE. Get yours today!

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

      FAT! (No, It’s Not What You Think)

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      It’s a holy trinity of sorts … the three macronutrients found in the food we eat: carbohydrates, protein, and fat. These three, along with the micronutrients in food – vitamins and minerals – are what keep our bodies functioning at optimum levels. Macronutrients are the three elements we need to consume the most, followed by the micronutrients we also need, but in lesser quantities.

      Like most things dealing with our health, each element is linked to others in ways which creates dependency for successful functioning.

      Case in point – a recent email from Chris Kresser, reminded me of one of these vital connections between a macronutrient having a crucial role in our ability to absorb micronutrients derived from vegetables.

      He emphasized – eating nutritious food is just half the battle. How we prepare that food, either in cooking or presenting it – with a sauce or dressing, totally influences how much of the vital micronutrients we will absorb. And, absorbing the nutritive elements is why we eat, right?

      How sad it would be if we bought the best organic produce we can find, only to miss out in absorbing the nutrients we need.

      Take the powerful carotenoids found in kale. Carotenoids are natural, fat-soluble yellow, orange, and red pigments synthesized by plants, algae, fungi, and bacteria. As powerful antioxidants, they protect cells from damage, support immune function, and are essential for eye health. 

      We want carotenoids, for sure!

      But in a 2025 study by the University of Missouri, researchers found that raw kale alone, produced very low carotenoid absorption, and cooking it slightly reduced the bioavailability further.

      A significant increase came when researchers added an oil-based sauce to either the cooking process or when the oil was added after cooking.

      You see, some of the micronutrients are fat-soluble nutrients, including vitamins A, D, E, and K – along with carotenoids like lutein, beta-carotene, and lycopene. These nutrients require dietary fat to be absorbed; and without it, a meaningful portion of these compounds pass through the digestive system largely unused.

      So, preparing and serving your healthy veggies without fat (eating raw or steaming), and then serving plain or with some kind of fat-free sauce or dressing, will work against your goal of absorbing the nutrients you are hoping to get.

      The no-fat craze definitely has its drawbacks.

      Another study by the University of Iowa found a dose-dependent relationship, with two tablespoons of oil producing a meaningfully greater absorption than smaller amounts.

      Whether you are sautéing greens, roasting veggies using a drizzle of oil, or using an olive oil-based salad dressing – these oil-enhanced methods are effective in ramping up absorption of the critical elements we need.

      Next week, we will look at various kinds of oils because, of course, there’s a difference there, too.

      In health –

      Deidre

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      Blogging for good health!

      All You Need Is Love …

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      February is over, and I hope you have enjoyed and benefitted from messages related to the love theme we stretched over diverse topics, all pointing to showing love to self, others, and the earth.

      I spoke of the monk’s ‘Walk of Peace’ the first week and how their quiet, gentle sharing of their peaceful presence inspired me to daily mindfulness and to shine my light into the world within my reach – that week – by being an example for eliminating dangerous nanoplastics in my dishwasher.

      Week two, we were reminded how a simple glass of water first thing in the morning can be a big ‘thank you’ to our bodies – that worked all night long without hydration – as we help set up all of our body systems for improved functioning throughout the day.

      Kim’s Corner debuted in week three, and we learned the ‘Peace and Love’ techniques to speed healing for soft tissue repairs.

      Week four wrapped up the month of love with the inspiration gleaned from the pure joy of children, the expression of found joy on the Olympic ice ring, and the reminder from someone facing death to live fully in each moment with joy.

      Are we finished with messages of love, heart, and caring for self and others? Oh, no!

      Health – intentional health – is just that: an intentional gift of love to ourselves.

      Our evening meals on the lanai each night during our family visit in Kona were coupled with no nightly TV news. We enjoyed improved digestion, lessened reflux, and an increased sense of calm.

      The first night after returning home, we caught up with the evening news, while eating dinner on the sofa. Immediately, the reflux returned!

      No surprise.

      Healing from exhaustive, red-eyed jet lag – or everyday life – requires intentional guidance of our activities.

      We have since returned to the calm of our dining room – no TV and no cell phones – to eat and begin the digestion of our food.

      Ahhh!

      It makes sense; and yet, it may necessitate some of us becoming so much more intentional with both ourselves and others. Being around the table fosters communication and enjoyment of the meal and each other.

      Turning off the TV may produce protest, but it’s the first step to the love gift of health.

      When I happen to be alone for a meal, the TV or cell phone do not become my replacement for companionship. If eating outside to watch or listen to nature is not possible, on goes the music! If reading is desired, printed matter rules the day – be it a book or a magazine.

      How do you unplug?

      Doing so, especially at mealtimes, may relax and calm you in surprising ways.

      In intentional health –

      Deidre

      Thank you for reading and for subscribing to foodtalk4you!
      If you have found these weekly messages helpful, please share with a friend using the options under the MORE button below, and encourage them to subscribe so they won’t miss a post – secure in knowing that their information is never shared and they will not be bugged by endless emails.



      Blogging for good health!, Habit Building, Holiday Celebrations, Stress Reduction

      In The Moment

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      How did you like Kim’s Corner last week? Please let us know.

      Little did I know, I would be using this new approach the very week I learned about it!

      The PEACE and LOVE technique has sped my recovery from a sprained ankle using no ice and no anti-inflammatories! I was walking without a limp just over 24 hours after the injury! Elevation is vital early on and periodically throughout the healing process.

      I stopped wearing the Ace bandage after day 4, returning to my normal light compression socks.

      A challenge came on Day 10 when embarking on a full day of airplane travel to Hawaii. Because of prolonged sitting and wanting to combat normal swelling that occurs with flying, I returned to an Ace bandage for the flights.

      After landing and when we got settled in, my daughter tenderly applied Arnicare Cream to my ankle. The combination of her TLC and the pain relief I got from Arnicare was amazing.

      This plant-based cream provides relief for muscle pain, stiffness, and swelling from injuries and bruises. I have been using it almost daily, especially while the flight-induced swelling eased off.

      Other than daily movement, while I’m seated, I also draw the alphabet in the air with both feet. These movements help restore full range of motion.

      I am a believer! Thank you, Kim!

      The heart of this week’s message is inspired by our experiences here in Kona with my daughter, son-in-law, and darling grandson, who will turn 3 years old in April.

      As any parent and grandparent knows, the life lessons gleaned from a young child are clear: live in the moment with joy.

      This approach is not reserved for toddlers – although, we tend to lose those skills if we are not aware we are letting them go.

      Watching the US figure skater, Alysa Liu, exuded pure, unadulterated joy both in her practice warm-ups and during her gold medal winning Olympic performance this week. Alysa was blissfully in the moment, thrilled to be doing what she loved.

      I had not seen such pure joy on the face of an adult in such a long time. Everyone watching her Olympic performance felt and shared her joy.

      As we absorb the joy from our tropical environment with family, and as we share in my grandson’s exuberance in every experience, we feel such inward peace and healing in areas we didn’t know were broken.

      As our last message about love – in this month of love – please take a moment to read the following message from Eric Dane recorded before his passing this week from ALS, HERE.

      How he resolutely walked toward the final days of that terrible disease is an inspiration to us all and another reminder to find our joy and to live in the moment with that pure joy.

      We remember you Jim Tyler, Dan Logan, Eric Dane, and so many others taken too soon by ALS.

      In love and health –

      Deidre

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

      Peace and Love? Groovy, Man!

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      Is this a throw-back post about hippies?

      No, it’s about a change in a protocol we have all learned well.

      WELCOME TO KIM’S CORNER

      In our first issue of Kim’s Corner at Foodtalk4you, Physical Therapist Kimberly Attwood, PT, DPT, FDN, will explain something which surprised us during a recent visit to her office.

      You may have heard about the RICE method of treating soft tissue injury, such as a sprained ankle.

      Well, throw out the RICE to make way for PEACE and LOVE!

      Remember, the inflammation that happens with soft tissue injury acts as a defense and cleanup crew to initiate healing by sending immune cells and repair substances to the site, removing pathogens and debris, and setting the stage for tissue regeneration. While prolonged inflammation can hinder recovery, making a balanced response is crucial.

      Here’s Kim with information about the better approach for soft tissue injury in the acute phase, 1 – 3 days after injury, and the days that follow:

      The latest research shows that treating minor acute injuries with RICE is outdated and potentially detrimental to your overall recovery. 

      RICE = Rest, Ice (NSAIDs), Compress, Elevate 

      Anti-inflammatories (commonly ibuprofen, naproxen, ice, etc.) are very effective at interrupting the inflammatory process. 

      Knowing this relationship, hopefully you can see how anti-inflammatories on board during the first stages of healing could slow down the healing process.  

      But wait, it hurts! What should I do about my pain?

      Well, this is where the elevation and compression come into play. Being able to keep swelling to a reasonable level will help with the pain that you have during those first few weeks. Keep in mind that pain is a sign from your body, and it’s meant to protect you!

      What exactly do PEACE and LOVE mean for me after an injury?  As Physiopedia quotes: “Immediately after a soft tissue injury, do no harm and let PEACE guide your approach.”

      PEACE = Protect, Elevate, AVOID anti-inflammatories, Compress, Educate 

      P = Protect; give the injured body part a break from strenuous activity. Not complete rest, but don’t go jogging on a freshly sprained ankle! 

      E = Elevate; the injured body part needs to be above the level of your heart to help reduce swelling .

      A = Avoid anti-inflammatories; stay away from ice and medication that reduces inflammation – let your body do what it is designed to do! 

      C = Compression; use an ace wrap or other bandage to help reduce swelling.

      E = Educate; ask your favorite physical therapist to teach you about your injury, recovery expectations, and prevention strategies

      Then, after the first days have passed, soft tissues need LOVE:

      LOVE = Load, optimism, vascularization, exercise 

      L = Load; gradually increase your activities and weight bearing  

      O = Optimism; A positive mindset can carry you a long way in your recovery 

      V = Vascularization; participate in low impact cardiovascular exercises to encourage blood flow 

      E = Exercise; Go see your favorite physical therapist to learn how to best restore motion, strength, endurance and balance

      While diving into the anti-inflammatories and ice packs is what we have all learned previously, Kim reports that the PEACE and LOVE methods are shortening healing times!

      Here’s an excellent video that recaps these concepts.

      Kim may be reached at kimberly.attwood@ivyrehab.com for your questions or concerns.

      In health –
      Deidre

      Reclaim your health one meal at a time