Blogging for good health!

Alkaline Water

Leave a comment

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

Leave a comment

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

Leave a comment

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

Leave a comment

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

Leave a comment

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

Leave a comment

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

Leave a comment

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?

Leave a comment

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

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

Homemade Yogurt? Easy Peasy!

Leave a comment

If you’ve followed this site for even a minimal amount of time, you know I’m on the up side of improving my health compared to last year which, as I refer to it, was a complete disaster.

Since then, I’ve made a few changes in my life – some more significant than others. My daughter, Abby, taught me to make kombucha. The important thing with kombucha is you must have a metal spout, no plastics! Sourdough is another. Neither one of these is labor intensive, just a little time consuming, which is great when you think of the end result.

My new favorite is homemade yogurt. Since I am lactose-intolerant, I found limited choices when shopping. I was feeling a little left out when I thought, why not use lactose-free milk to make it? “Little success,” the experts said.

Hmmm. I don’t normally accept, “no, can’t, or not possible,” without trying variations of my own. So, I am going to tell you how to make my successful lactose-free yogurt. It’s so easy – I promise!

The first thing I did was put everything together I needed, which is in the banner picture above this article.

A dependable yogurt maker, which contains six – eight clear jars with plastic lids. It doesn’t have to be expensive at all. Mine was only $35 and weighs no more than a pound. You can also use a rice cooker which is configured for ‘yogurt,’ by following the recipe. Instead of putting it into individual jars, cook once the tempature comes down to 110 degrees. Do not put a tight lid on the metal cooker, but place a loose-fitting on over it instead. Process the same.

Other items needed:

1 Yogurt Starter (I ordered mine from Amazon – Cultures for Health)

2. Lactose-Free Whole Milk (any brand)

      3. Measuring Cup – (I used four cups of milk)

      4. Stainless Steel Wisk

      5, Plastic Spatula

      6. Electronic Temperature Guage

      OPTIONAL:

      Food Processor

      2# fresh strawberries

      Stevia (per taste)

      Gather all your ingredients, You can use a smaller pan, but I use a larger one as it takes less time to get the temperature to 180 degrees. I use the spatchula to keep stirring the four cups of milk practically continually – about 5 minutes.

      Make sure to keep your thermometer handy and check often, as the tempature can go up very quickly.

      Once it reaches 180 degrees, (or thereabouts), turn the burner off and move your saucepot to a cooler area of the stove. Monitor your milk with the thermometer until it comes down to 110 degrees.

      Open a single packet of yogurt starter and stir it in with your spatula, just enough to mix it throughout.

      I usually plug in my yogurt maker and pour a couple of 8 ounces of regular water so it will have a start. Keep the cup handy. You’ll need it again.

      With your clean yogurt jars ready, dip the milk out and pour into each jar. Usually, the jars are labeled for 100 ml and 180 ml. I fill mine to 180 mil, which will leave a small area to place your topping.

      After filling each jar, place each one into the yogurt maker bath – do NOT put the lids on them at this time. After you have each one filled and placed into the maker, make sure the water comes up to the smallest part of the jar. Make sure the water is not close enough to go into the jar itself.

      Place the yogurt maker’s lid on tight, set the temperature to 110 degrees and process for 8 hours.

      Just set it and forget it!!

      Once the 8 hours are complete, the yogurt maker should automatically shut off by itself. You may now take them out of the water, wipe them off, place the lids on each one, and place them in the refrigerator.

      Done and done!

      Well, almost. Hahaha! How about fresh strawberry sauce? Tis the season!

      You can use about anything you can think of to put in your yogurt. I bought 2 pounds of local, fresh strawberries, cut off the tops, and processed them in my food processor. You can make them as fine or chunky as you like. If you want them unsweetened, (your yogurt will be unsweetened except for whatever is in the milk to begin with), don’t add any sugar in them.

      I, myself, like them a bit sweeter; so I use Stevia while I am processing the berries. I add just enough for taste, the way I like it.

      I usually buy small freezer containers so,, if I have enough to put them in the freezer, I don’t have to thaw all of them at once.

      There you have it! Done and done!!

      By the way, I have also used powdered or fresh fruit like blueberry, lemon, passion fruit, and always add Stevia to taste. There are so many combinations. It’s all up to you!

      No more extra chemicals, preservatives, and artificial flavors. Make this recipe your own!

      Enjoy, ya’ll!

      Sheree

      Yum Yum!

      The end

      Blogging for good health!, Habit Building, Recipes

      Kitchari – Oh, So Good For You!

      Leave a comment

      The spellings of Kitchari and the recipes are varied, but the purpose remains the same.

      Kitchari is a traditional Ayurvedic dish made with a mixture of yellow moong dal (split mung beans), Basmati rice, and spices – all created for the purpose of a gentle reset and cleansing of imbalances within the body.

      People reminisce about their mothers making this dish for them – especially when they were not feeling well or were still recovering from being sick. Kitchari became comfort food for them – not unlike the beloved bowl of chicken soup.

      This one-pot meal is gentle on the tummy and can assist in any kind of needed reset – after long travels, in times of mental or physical stress, at the change of seasons, or during or after illness.

      There is always the option of adding 2 cups of vegetables, and I often serve this with a side of easy-to-digest protein such as grilled chicken.

      Combining elements from The Everyday Ayurveda Cookbook by Kate O’Donnell, Banyon Botanicals, Real and Vibrant, and urbanfarmie.com, I settled on my own version. The complete downloadable recipe will follow.

      Kitchari is pretty straight forward and hassle-free, but before starting the Kitchari, it is important to get the spices prepared for both the cooking phase and the tempering phase.

      Ayurvedic recipes are often prepared using whole seeds of cumin, coriander, and fennel that are either dry roasted, cooled, and ground fresh or lightly cooked in ghee until they become fragrant and start to pop. Powdered turmeric is also an essential.

      These spices are a traditional blend that enhances and balances digestion.

      The rice and split mung beans will cook in water with the spice blend, and near the end of the cooking time, a tempering of spices will be added. Prepare the spice blend in advance and have the tempering spices set up and ready to be warmed in the ghee for the finish.

      Mung beans and the split moong dal beans were new to me, but they have now earned a permanent place in my pantry. They are rich in protein, essential amino acids, antioxidants, fiber, and important nutrients that may help support healthy blood pressure, lower LDL cholesterol, and reduce heart disease risk.

      Because mung beans are high in resistant starch, fiber, and protein, they also help slow the release of sugar into the bloodstream, making them an excellent choice for supporting stable blood sugar levels.

      Find out more about the benefits of mung beans here.

      There are choices to consider before preparing Kitchari:

      First the rice. For tender tummies, white basmati would be the choice, but I chose brown basmati today because we wanted the added fiber and slightly nutty taste.

      Your second choice is the proportion between the rice and the (split yellow) moong dal. 1:1, 1/2 cup rice to 1 cup mung beans, or 1 cup rice to 1/2 cup mung means. My first version relied upon more rice; today’s version was equal parts of each – which we liked because it felt less starchy.

      Some recipes advise rinsing the rice/mung bean mixture well before cooking, while others also advise soaking for 30 minutes after rinsing to shorten cooking time and increase tenderness. Today, I rinsed the dry grains using a fine mesh strainer and then let them soak by putting the strainer over a bowl of fresh water while I prepped the vegetables.

      To learn more about the pros and cons of rinsing rice, check out this.

      I wanted to add the optional 2 cups of veggies using what I had on hand: leek, carrot, and celery. Nothing dramatic. I put all of these in the pot at the beginning. If you have leafy or more tender additions, those can be put in after the initial 20 minutes of cooking.

      Many eat Kitchari on a regular basis, and others will eat this for lunch and dinner for several days as a part of a digestive reset.

      As you get familiar with the basic recipe, changing ratios, rebalancing spice blends, and offering a variety of colorful vegetables with different textures will make this a fun go-to flavorful, yet gentle, comfort food that will balance out your system.

      In health –

      Deidre

      Download the delicious Kitchari recipe below!

      Kitchari – foodtalk4you.comDownload

      Dear readers: I am exploring the Substack platform as a means of sharing this foodtalk4you content and to offer additional regular posts helpful to family caregivers. Many people are following multiple authors on Substack already, and I wanted to make information more accessible to those folks who prefer reading on that platform. Check me out on Substack here.

      Reclaim your health one meal at a time