All posts by Deidre

A child of Colorado, Delaware, Oregon, and California – where she obtained her first college degree and became a Nursing Home Administrator – Deidre Edwards now resides in North Carolina. While helping her husband start a video production business and raising their two children, Deidre returned to college to earn her nursing degree. A teacher at heart, she soon applied her nursing skills and knowledge to helping high school students expand their medical career interests through the Health Science Program she established. After retiring from teaching, Deidre wrote her first book – Toolkit for Wellness – as a response to the health issues she witnessed while working. She witnessed both students and staff had struggling with excess weight, diabetes, poor food choices, and stress issues – yet everyone shared the desire for a healthier life. Her easy-to-understand explanations of body functions and how foods break down, clearly show her passion for teaching others. Deidre’s dual passion in learning about habits and habit formation is expressed in her books and regular blog writings so others can learn how to make big improvements through daily small changes. Life took a dramatic turn when Deidre’s husband became confined to bed under Hospice care at home for over two years. With all of her nursing skills on board, and a deep love between them to sweeten the moments, she provided the loving, quality-of-life care he needed. Still the teacher at heart, Deidre realized there was a huge need to light the way for others as they walked the path of caregiving for a loved one. Hence, she wrote Toolkit for Caregivers and Love Lives Here, Toolkit for Caregiver Survival. Together, both books address the caregiving processes, skills, and issues for before, during, and afterward. Deidre continues to be involved with her community through choral singing groups, volunteering for the North Carolina Symphony, Chamber of Commerce, church functions, and activities with friends and family. She also enjoys the time she spends promoting her books and speaking with others about health and caregiving.
Blogging for good health!, Stress Reduction, This -n- That

Wandering Through Quotes

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

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

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

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

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

Where is everyone finding these quotes?

Bingo! Ask AI! Duh.

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

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

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

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

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

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

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

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

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

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

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

Happy wandering!

In health –

Deidre

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

It’s A Celebration – Flamingo Style!

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Flamingos!

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

I haven’t seen that done in recent years.

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

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

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

Why? Have I flipped out?

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

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

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

To quote the study’s conclusions:

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

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

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

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

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

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

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

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

Now, try the other foot. Doing good?

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

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

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

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

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

Whew!

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

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

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

Sheesh.

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

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

Tomorrow is our birthday!

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

In health and balance –

Deidre

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

No Foolin’

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In America, it’s April Fool’s Day.

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

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

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

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

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

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

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

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

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

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

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

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

Is consuming seafood the answer to this question?

Absolutely not.

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

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

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

Maybe Taco Tuesday can become Fish Taco Tuesday!

In health –

Deidre

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Blogging for good health!

There’s A New Season Coming

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Changes of the seasons.

What’s your inner calendar based on?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    In health –

    Deidre

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

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

    Time For Some Egg Stretching!

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

    Hmmm. How do you stretch an egg?

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

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

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

    Egads!

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

    Okay! No more! Nuh-huh!

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

    Enter three dollops of cottage cheese.

    The result was yummy in every respect.

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

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

    Shhh! Our little secret.

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

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

    In health –

    Deidre

    Breakfast FrittataDownload

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

    I Know A Place … A Very Special Place

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    My spot.

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

    I always gladly yield to its call.

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

    Ahhh!

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

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

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

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

    Until recently.

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

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

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

    Where is your spot? Do you go there often?

    In health –

    Deidre

    Blogging for good health!

    Just Say Yes!

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    How do we rise above the fray?

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

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

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

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

    Where was the forward motion going to come from?

    I had none.

    Zero. Zip. Zilch.

    Wait.

    I know this one!

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

    “Your mind believes what you tell it.”

    What was I telling myself that day?

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

    Pity party – poor me.

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

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

    Not yet; but, I persisted.

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

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

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

    Another small task.

    “Yes,” with a better smile.

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

    Whoa! Did you catch that energy?

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

    “YESSS!”

    My mind believes what I tell it.

    My mind believed what I told it.

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

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

    You know what?

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

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

    Deidre

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    Blogging for good health!, Recipes, Stress Reduction

    Stuffed French Toast – A Different Kind of Yum!

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    Before you entertain visions of thick sliced bakery bread cleverly slit open and stuffed with a fluffy, cheesy, sweet cloud of decadence … hold it right there. We are going in an entirely different direction.

    Think yummy, eggy French toast topped with savory goodness.

    Think making it the night before, if you wish, so there’s only the baking to be done the next morning.

    Think enjoying the leftovers the next day with no effort!!!

    Yes!

    Best of all, it’s a ‘concept recipe’ that’s easily adaptable to ingredients on hand.

    We’ve developed a saying at home to describe using the last dab of anything. We call it ‘community service.’

    We are performing an act of community service when we eat that last piece of cheese, drink that last half-glass of kombucha from the bottle, or heat up that half-bowl of soup languishing in the refrigerator.

    When preparing this week’s version of Stuffed French Toast, I used the last four okra, looking for a home. The week before, there were a few seasoned oven-roasted potato wedges that were put to good use.

    As you look over this concept recipe, imagine how you might adapt the ingredients to what you have on hand.

    Stuffed French Toast

    Grease a baking dish sized to fit a single layer of the bread component.

    Place slices of bread at the bottom of the dish to cover the entire area. Sourdough is our bread of choice.

    In a sauté pan, crumble and cook ground breakfast sausage. For a square 8–9-inch glass pan, I used 1/2-pound ground sausage.

    When the sausage is almost cooked, add some diced onion, maybe bell pepper, mushrooms, fresh okra (oh, yes!), cut up leftover roasted or baked potatoes, or anything else that suits you and might assist in community service.

    Continue to cook and brown the mixture until the sausage is cooked, the onion becomes translucent, and the veggies begin to brown.

    Meanwhile, in a medium bowl, whisk eggs, a dollop of heavy cream (half and half will do, but the heavy cream is the yummiest – having said that, you can ‘thin’ the heavy cream with water if more fluid is needed). Season with salt and pepper. For the square baking dish, I used six eggs.

    Spread the sausage and vegetable mixture over the bread layer. If desired, sprinkle grated cheese on top.

    Pour the egg mixture evenly over the top.

    At this point, you can cover and refrigerate this overnight or put it into a preheated 350-degree oven and bake for 30-35 minutes or until a knife comes out clean.

    Download the recipe here:

    Stuffed French ToastDownload

    The square pan made four servings – two for now and two for later! I left it in the oven a few minutes too long and things got a bit browner than I had wanted, but we both agreed that it was a yummy breakfast!

    Now, that’s community service in the kitchen at its finest!

    In health –

    Deidre

    Next week, I will post the results of my following my own advice: how I found energy and a mindset that changed the path of my day. Make sure to subscribe to foodtalk4you so you will not miss a single post delivered directly to your in-box Tuesday mornings!

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

    Caregiver Confessions

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    Note: Make sure to read until the end to catch an important tweak to last week’s Cottage Cheese Blueberry Bake.

    This week’s post is a confession – or, more accurately – a sharing of a recent revelation.

    In the final editing process for the content in my next book, Toolkit for Caregiver Emotions, I am making sure to mention, those who are short-term caregivers might experience the same mindsets and emotions experienced by those who are long-term caregivers.

    Hah! Little did I know I was going to be a short-term caregiver, who would experience some of those same things.

    My sweetheart just had hip replacement surgery. We’re looking at a six-to-eight-week standard recovery for general mobility issues.

    Meh. No big deal, right?

    Caring for someone with post-op pain concerns, decreased mobility, and who uses a walker along with other adaptive equipment is not the biggest hurdle ever for me.

    I found, however, that my role as the primary caregiver, helping with activities of daily living, (such as bathing, dressing, and bathroom needs) – along with managing a variety of new temporary medications – quickly put me at risk of falling into a mindset of self-neglect.

    Granted, there are no raging, random caregiver emotions here. The first two to three days post-op were hard on both of us – it’s a shared experience – but as I observed myself, it was easy to see self-neglect wiggle its tenacles into my day.

    As we both experienced for the first time all the hip replacement concerns – the ice pack apparatus, careful spacing of pain meds, frequent transfer concerns with bed/chair, home exercises, movement restrictions, and dealing with the side effects of medications – we were both frequently exhausted.

    Then it happened.

    “My sweetheart is all set now; I’m just going to rest – I can skip my shower and my daily vitamins.”

    In those first two days, I think such a mindset is normal. The importance of caregiving being a priority is evident as our kitchen island has been taken over by medical paperwork, and a row of short-term medications serves as a reminder to administer them on time.

    But, dear caregivers, going beyond that initial adjustment period with self-neglect is not healthy.

    Remember, there are two patients in any caregiving situation – the person giving the care and the person receiving the care. Ignore the needs of the first one and the needs of the second one might not get met because the first one may have collapsed!

    If your adjustment period is not getting better – as ours did, thankfully – then it’s time to call in for help. Use those offers of assistance to free up time for your daily selfcare.

    Next week, I’ll be sharing another breakfast casserole recipe that was easy to prepare in advance and gave us a fresh-from-the-oven treat this morning – no big clean up – and a promise of another easy meal the next day.

    Speaking of recipes – as I prepared that Cottage Cheese Blueberry Bake again this week, I paused after stirring the ingredients a final time. Hmmm. Wasn’t there oatmeal in the version I baked the first time? Friends, caregiver brain is a real thing. Yes – please add one cup of uncooked oatmeal to that recipe. Apologies for any inconvenience or recipe “flops.” Sheree is reposting the downloadable corrected recipe below.

    In health and healing –

    Deidre

    UPDATE-Cottage Cheese Blueberry BakeDownload

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    Blogging for good health!

    Cottage Cheese Blueberry Bake – An Easy High Protein Recipe

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    Shhh!

    The devices are listening! We have witnessed how our silent, listening devices, (Alexa, Siri, et al), have been tailoring our news feed and apps to reflect our ambient conversations.

    We have seen in our family how what we see on our screens is a direct reflection of our group conversation around the dining table or in the car. Phones were not engaged – they were simply near us.

    This is totally creeping us out.

    Anyway – we had been talking about wanting higher protein meals, and we have made comments about how much we really like cottage cheese.

    Presto!

    The recipes popping up in my Facebook feed are now regularly featuring – drumroll … cottage cheese.

    Sheesh!  

    Breakfast casseroles have long been a favorite because, after the initial work of preparing them, leftovers reign supreme – requiring little effort to serve beyond reheating.

    After reading several iterations of the featured Cottage Cheese Blueberry Bake in my Facebook feed, I pulled together the best elements to create my own.

    The pure simplicity of this recipe, the minimal mess involved with putting it together, its great taste, and its powerhouse ingredients make for a winner in every department.

    Most recipes I have read which contain blueberries, also feature an element of lemon juice and/or lemon rind, cinnamon, and nutmeg.

    For me, the lemon zest and the freshly ground nutmeg put this recipe over the top. Treat yourself to the delightful aromas and taste of freshly ground nutmeg! You will never go back to pre-ground nutmeg again.

    I hope you try this lovely recipe using the printable download below. It’s going to be a regular part of our breakfast line-up.

    UPDATE-Cottage Cheese Blueberry BakeDownload

    In health –

    Deidre

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