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!, Exercise, This -n- That

What’s in Your Garden?

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What has compelled me to take up farming? Well micro-framing, to be accurate!

 I have a friend who lives in a more rural area than I, whose garden looks like four long rows in a sophisticated agricultural operation of thousands of acres.

Me? A summer garden might have a tomato bush; but I don’t do summer gardens. Why? Formerly, working as a teacher, summers were my big time off, so we traveled. No time to tend a garden.

Once retired, my big deal was growing basil, mint, and parsley as container plants on the porch. My helpful neighbor could water the herbs without much trouble; we often trade off patio plant watering during vacations.

But serious, food growing gardening? Not me … until 2020.

Ah, 2020 – the year that held such promise. The year of such positive anticipation. Things coming together; hard work paying off. Reaching dozens, hundreds, thousands of others with my message. Plans in place. Getting out of that comfort zone. Growth. Vitality!

Not.

Somebody hit the PAUSE button.

Errrt. Brakes on worldwide.

Everyone buys toilet tissue. Shelves are empty of anything related to cleanliness. My plan for world domination in the realm of helping caregivers comes to a screeching halt.

Were all our dreams dashed?

Still speaking from mid-COVID stay-at-home orders, I think not. Why? Because, despite the immediate cancellation of my workshops and speaking engagements, I felt liberated. Whew. A day off. Well, a week off. Okay, almost 2 months off – so far.

A retiree’s situation is not everyone’s situation. These long weeks and months have spelled endless and dangerous toil for some; profound stress and heartache for others, and death to over 75,000 Americans and over 1.2 million people worldwide.

Everyone is re-evaluating on all levels. What is important? Could this telemedicine and tele-education be a significant part of our future going forward, even when restrictions are lifted? Do we all want to keep driving to the office every day? Maybe family time and family dinners are something we want to keep?

The merry-go-round stopped for many of us non-essential stay-at-homers. We stopped the relentless pursuit of the future as we just tried to navigate the day at home.

All of a sudden, we were toppled off of the top of Maslow’s Hierarchy of Needs and Self-Actualization (achieving one’s full potential including creative activities) to the bottom where Physiological Needs (food, water, warmth, rest) are of paramount importance.

Some hoard toilet tissue thinking a basement full of Charmin will protect them from the unknown. Many of us search for something helpful to do. Masks and other forms of PPE/personal protective equipment are being generated from home sewing machines and 3D printers across the nation. School aged children continue to be fed from school buses making their daily rounds not to pick up children but to nourish them. Graduating seniors are honored by school administrators and teachers making personal home visits to deliver yard signs celebrating their accomplishments until a proper graduation ceremony can take place.

There is a need to be in control because so much control has been taken away from us. We can’t count on anything for sure except our own efforts.

So – many are turning to gardening.

Gardening for future food – not just herbs or pretty flowers. While I hope and pray the agricultural system will rebound from COVID-sick employees, there is always the possibility for future food insecurities. Just this past week, we learned of the arrival of Giant Murderous Hornets that decimate bee populations. No bees … no food.

My little garden won’t feed the masses; it will most likely only give me enough to eat and share with my neighbor in late summer, but it is giving me something I can (mostly) control – Giant Murderous Hornets aside.

How can a garden help us deal with the isolation, the lack of control, the depression, and the “ennui” as the French say? 

Aside from the obvious fresh air, exercise, and sunshine, there’s a bounty of goodness that can come from gardening:

Wonder

Grounding

Control

Partnership

Appreciation

Amazement

Anticipation

Gratitude

Patience

Dedication

Creativity

Effort

Reward

Sharing

Planning

Preparation

Self-reliance

Community

That’s just off the top of my head.

So, what’s in your garden?

In health-

Deidre – the new farmer

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Anti-Inflammatory Foods, Food Talk 4 You!, Recipes

A Dickens of a Time As This

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So many thoughts are being spun about our current predicament. See if these words are not spot on:

“It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we were all going direct to heaven, we were all going direct the other way – “

Little did we know, sitting in English Lit class so long ago, this prose penned in 1859 by Charles Dickens as the opening of Tale of Two Cities would apply to us in 2020 in such profound ways.

Just one day of following the news feed will see his words pop off the page as the conferences, sound bites, interviews, statistics, reflections, and insights parade across our screens.

Everyone has become a philosopher of late; I will not try to add to the fray of who says it best. But we would be all amiss if we were not looking at our personal values through a wiser lens.

What is important, lasting, and of value?

Stocks, 401-Ks, and wages may decline or even vanish.

Time is my only commodity.

I do not even know how much of it I have. My portfolio could be fat or completely running out.

Doesn’t really matter. The only time I have is this second. How will I spend it?

How are you spending yours?

Food for thought.

Now, for a different kind of food talk. Since we are all pretty much cooking 3 meals a day lately, there will be several recipe ideas in the coming posts.

Facing fewer trips to the grocery stores prompted my concerns about fresh vegetables. As a card-carrying broccoli fanatic who can consume an entire head of steamed broccoli at one sitting, I was more than a little concerned about how I could stretch my broccoli purchases.

The answer came in the form of broccoli salad. Raw veggies fill us up faster than cooked – and retain their nutrients – not to mention the fiber factor is ramped up.

Before the recipe, let’s look at an optional ingredient to these salads: cold, cooked rice. Why? Well there’s some magic involved…

First remember, moderation in all things.

You are going to learn a cleaver hack can circumvent the carbohydrate load of (starchy) rice – BUT, even if employed, it can be overdone to our detriment.

You may already be taking a probiotic supplement or may be consuming fermented foods alive with healthy bacteria to boost the population of good bacteria in your colon. Great.

Have you heard of pre-biotics?

A pre-biotic is the non-digestible part of food – think fiber and in this case, starch – that goes through the small intestines unchanged only to land in the large intestine/colon where it is fermented and used as food for the bacteria living there.

Well-fed good bacteria equal a happy gut. Happy gut equals happy body.

Seems the starch in hot-off-the-stove rice or potatoes will act like any other carbohydrate: turn into sugar, cause blood sugar spikes coupled with the need for more insulin to process, and will contribute to weight gain.

Enter cold rice or potatoes (potato salad), and the starch goes through the small intestine unabsorbed – no blood sugar spikes – and arrives in the large intestine/colon ready to feed the troops in the fermentation process. Yay.

Do not sit down to a large bowl of potato salad by yourself. Cold pizza probably won’t work either.

Moderation!

Now – on to the recipe full of goodness that will contribute to a healthy gut, leave you full and satisfied, and will stretch out the broccoli – or Brussels sprouts – to last between less frequent trips to the store.

Broccoli Salad With Options

Ingredients for salad

1 small broccoli crown or a combination of broccoli and Brussels sprouts – cut broccoli up into small florets, and cut Brussels sprouts in half, lengthwise, and thinly slice horizontally

1 large carrot, grated

Fresh parsley, chopped

1 Bell pepper – red ones have more Vit. C – diced

Handful of pumpkin seeds

Optional salad ingredients:

Handful of dried cranberries

1 cup cold, cooked rice

Parmesan cheese, grated

2 stalks celery, diced

Ingredients for dressing

Duke’s mayonnaise – quantities vary … sorry. How big is a large dollop? I do not like super-creamy green salads. I use just enough to glue things together. Remember: moderation.

Sour cream – about the same amount as the mayo

Juice from ½ lemon – this I know for sure!

Salt and pepper to taste

¼ cup hemp seeds

Splash of milk of choice to thin the dressing

Method

Using a large mixing bowl, make the dressing first. Throw everything in and stir to incorporate. The amount of dressing you have along with your personal preference of salad wetness will guide how much broccoli and/or sprouts you will use overall.

Prepare the salad ingredients and add to dressing, stirring to combine after each addition.

This probably benefits from some chilling time to meld the flavors, but it is not necessary.

I like serving this with halved cherry tomatoes.

———————————————————-

Done and done. A little goes a long way. My quarantine go-to salad. Ingredients vary. Last week, I had no Bell peppers or carrots, so I added the celery and created an all green version. Parmesan is a nice flavor enhancer as well – add only if you need to ramp up the saltiness.

A big shout out to my dear friend and editor-in-chief, Sheree Alderman, who is making a gradual comeback after a host of life-challenging conditions and surgeries. Love you, girl! We are in this together!

Click on the subscribe button at the bottom or scroll back to the top left of the screen to make sure you do not miss a single post from Foodtalk4you. When you do, you will receive our Thank You gift on things you should be doing to protect your health.

In health-

Deidre

Anti-Inflammatory Foods, Blogging for good health!, Recipes

The Oatmeal Verdict is Still Out

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As readers know, my house is gluten free by choice, not absolute necessity. There are times when an indulgence will happen – as in great crusty restaurant bread … mmm … but that’s a rare happening – especially now when we are, basically, staying home for every meal.

Passing on fluffy, yeasty “air rolls” our kids used to smush into gluten-y nuggets at restaurants is not hard at all. Easy-peasy.

But gluten-free oatmeal? Sounds safe. Maybe.

I was all set to extol the virtues of my new “gruel,” which has done an admirable job of sustaining me throughout the mornings recently, when I noticed – yet again – some unhappy hip and knee joints.

What’s this? No more oatmeal?

The jury is still out. Last time I got on an oatmeal jag, the same thing happened.

Was that a fluke? Is this a fluke?

I don’t know folks. The verdict on this one has not been pronounced for me.

But so many people simply love oatmeal and eat it on a regular basis. A friend of mine adores his bowl of steel cut oats with cinnamon, milk, and a hint of stevia each morning. Satisfying and somehow grounding – a great way to start the day.

So … occasionally, I will concoct my oatmeal potion. Taste buds do cartwheels and energy levels stay steady. Regular readers know I would have to ramp up the nutrition and sugarless flavor components using the usual suspects: hemp seed hearts, collagen, vanilla, and cinnamon.

Let’s whip up a batch of Super-Powered Oatmeal!

Super-Powered Oatmeal

Serves 2-3 (So hearty, you don’t need as much!)

Ingredients

½ cup gluten-free oatmeal

½ cup gluten-free steel cut oats

¼ cup hemp seed hearts

3 Tbs collagen hydrolysate

Pinch of salt

Cinnamon

Vanilla

1 ½ – 2 cups almond milk

Method

Throw it all in a small pan; cook on medium until bubbly; reduce heat and continue to cook, stirring occasionally. Purists may want to add the vanilla at the end.

Variations on milk depend upon how creamy you want your cereal and on how much steel cut oats you use.

Geez, who really measures this stuff? I usually put all the oats into a one cup measure and eyeball equality. This is in the morning while sipping my first cup of coffee, after all.

If you have not whipped that sweet tooth into shape, a modicum of sugar may be added to the pot – really, with all the vanilla and cinnamon – maybe a teaspoon could be used – that’s it.

Find a cute small bowl to add to the experience. You just don’t need a huge serving. Why?

Okay, kids. Back to home school. Quiz time.

What’s in hemp seeds?

Right! Omega 3 fatty acids! Quoting from pages 74-75 in my first book, Toolkit for Wellness:

Number two on everyone’s list is Omega 3 – the long chain fatty acid of EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid, which are found in wild fish and grass-fed meat.

A summary of its benefits include:

  • Decreasing cancer rates
    • Decreasing auto-immune responses
    • Increasing insulin sensitivity
    • Decreasing insulin resistance
    • Decreasing nerve degeneration processes
    • Promotes healing of the gut

Hemp hearts also have a whopping 10 grams of protein to every 3 tablespoons.

Next question: Why collagen?

Three tablespoons of unflavored collagen hydrolysate have over 16 grams of protein and all the essential fatty acids – remember science class: building blocks of protein – that you need to power up your body. That’s why Ms. Deidre adds collagen to so many things to ramp up the nutritional profile.

Well, Ms. Deidre, why are you always using cinnamon?

Good question! Don’t you remember on page 161 of your Toolkit for Wellness textbook, cinnamon not only helps mimic sweetness, but it also is loaded with antioxidants, calms inflammation, helps reduce insulin resistance, and helps with blood sugar levels?

When combined with vanilla extract, a non-sugary sweet factor can be achieved that will not scramble blood sugar levels or brains.

That’s a win-win for all home-schooling families. No squirrely kids! Yay!

In health-

Deidre

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Anti-Inflammatory Foods, Blogging for good health!, Recipes

The Bunless Greek Burger

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Grilled Portobella Mushrooms

As a follow-up to the Tzatziki Sauce recipe HERE, I want to share a recipe that just happened to come my way. When “bun-less burgers” are featured, there’s usually a portobello mushroom on either side of the burger.

Looks good in pictures, but when I tried it, I ended up with super juicy buns that were not at all what I had in mind. Mushroom juice dripping everywhere and fingertips breaking up the “bun.”  Even as a lover of mushrooms, the experience grossed me out.

So, when Greek Turkey Burgers with Portobello Buns popped up in my in-box, the only thing that caught my attention was “Greek.” Sure enough, I was not disappointed. Another place to enjoy Tzatziki Sauce!

The original recipe may be found here: EATING WELL

I chose to transform these burgers into meatballs which better support my serving size needs. Turkey is an agreeable alternative to the normal beef and is the perfect compliment to the other Greek-themed ingredients.

Without further ado, here’s my new favorite meatball recipe:

Greek Turkey Meatballs

Ingredients

1 pound lean ground turkey

1 cup frozen spinach, thawed and squeezed dry

1/3 cup Kalamata olives, chopped

1 ½ tsp lemon zest

1-2 cloves garlic, minced

½ tsp dried oregano

Salt and pepper to taste

½ cup chicken broth or water

Tzatziki Sauce for serving

Method

Combine all ingredients in a large glass bowl using gloved hands to mix well. With a large cookie dough scoop, press the meat mixture into the scoop using the side of the bowl. Release meatball into your other hand to round out the flat side; place onto a plate and repeat until all meatballs are formed.

Use avocado oil to coat a large skillet on medium-high heat and brown the meatballs on all sides. Brown meatballs in batches, if necessary, to prevent over-crowding during the cooking process. Return all browned meatballs to the pan, lower the heat, add broth or water, cover, and simmer until cooked through.

Tzatziki Sauce

Serve with Tzatziki Sauce. These go well with rice and a side salad.

This recipe checks so many boxes for flavorful, nutritious ingredients. Hope you enjoy it.

In health-

Deidre

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

Sheltering in Place

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RESET!

Seems as though our bright, hopeful, shiny new year has been put on pause. If it were a computer, we’d unplug it for ten seconds and try again.

Just press the reset button, please!

Friends around the world have already been caught up in this novel coronavirus, COVID-19, and have been touched by the suffering. Whether physical, mental, emotional, or financial – the burden, inconvenience, and sorrow are all going to be felt for a protracted period of time worldwide.

In my town, we were just getting back on our feet from a devastating hurricane two years ago. In other areas around the globe, wounds are still fresh from fierce fires, floods, or devastating tornadoes.

As the virus creeps across America and starts to threaten us close to home, we are seeing the value of laying low and sheltering in place.

Work from home. Learn online. No more events that draw crowds. Just this weekend, at least five of my activities were cancelled until further notice.

We are a mobile society. We go and do all the time.

If possible, we are being asked to avoid crowds and to stay home. I totally applaud this approach as it is the only way we can be proactive – to get ahead of the eight ball – rather than waiting to react after it is too late.

How this laying low is going to further disrupt families with children and parents who still must work away from home is mind-boggling.

If we must press this RESET button then, let’s embrace it.

Are there neighbors who need help with childcare? Is your elderly neighbor lonely, isolated, and in need of food?

If we each take care of our own little spot, then we can all move forward in a better, healthier, and unified way.

Personally, how are you resetting yourself? I’m feeling such a calmness, as even enjoyable obligations are being released. This is a time of just being … and it can be refreshing.

Meditate, read, talk to others at home more, call friends and relatives, or putter in the garden.

This is my chance to declutter my environment – this is the “round tuit” I’ve been looking for. I’m “getting around to (doing) it” now. Pull out clothes I no longer wear; organize some drawers; get rid of outdated magazines, and anything else that might lighten my visual load at home.

As it is a holy season for two faith communities, I am reminded of the image of the first Passover when the faithful were hunkered down at home waiting for the plague of death to pass over their homes during the night.

Our season of staying home, being watchful and careful and praying for this virus to pass by us, will last longer than one night.

Being smart in our activities – mindfully following guidelines, helping those around us, and keeping calm are tasks we all can master – together.  

We can press this RESET button in unison-

Deidre

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Blogging for good health!

Got A Minute?

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How’s your list of “gottas” doing?

“Gotta start exercising.”  “Gotta get the garage organized.” “Gotta begin looking for a better job.”

You know the answer to all such predicaments and procrastinations? Begin by starting.

Stop talking/thinking/ruminating. Instead, use that energy to start – now. Even a small start is … a start and way ahead of where you were when you were simply ruminating.

Wait a minute. I’ve spoken about this before. Several times, in fact. 2015 – April on planks; 2015 May – Series of good things; 2019 8 – how to get started. What’s going on?

Things keep popping up that need doing or need our attention. You finally get that garage cleaned out and then the bushes need trimming. Time to organize a garden. Closet contents are spilling onto the floor.

Then there are the things we’ve let go by the wayside that should have received our due diligence on a regular basis. My beloved plank exercises … where have they gone? That mushy mid-section needs to get ready for something more stylish than a tent top. What kind of healthy life-style promoter am I?

I know the answer. It involves one minute. Who does not have one minute to give? That’s how I did it before. One minute. My commitment would be one minute until I wanted to do any more. Oh, and my first cup of coffee in the morning is held hostage until my “one-minute routine” is completed!

That’s when I got a friend to be a plank buddy. We text each other a thumbs up every morning when we have done – at least – one minute of planks.

Funny thing is, we’re texting two thumbs up symbols. What happened? Well, when you conquer a little, are showing consistent effort, feel good about yourself, and are encouraging a buddy, then you just want to do more! One minute painlessly morphed into two. (Secretly…my goal is even more! Shhh!)

First, half-planks had to be reintroduced. After all, it had been over a year since I had done one, and my buddy had not done them at all. We started with 15 seconds and worked up to a full minute of half-plank. Those are done with feet/knees, and elbow/lower arms resting on the ground. When you do a full minute, text your buddy with a simple thumbs up.

Once half-planks were conquered, we started our “minute commitment” with 15 seconds of a full plank followed by a full minute of a – now easy – half planks. Gradually, the full plank time increases to a minute; still followed by a full minute half-plank. That’s when you can proudly text two thumbs up!

Since I am doing two minutes of each, I am now starting my little routine with 15 seconds of straight arm plank. You know the drill … I’m shooting for three thumbs up!

I find that planks are the most effective way for me to reconnect with my belly. When doing the half-planks, I feel my lower belly working. Full planks from elbows addresses the full core. Full planks from straight arms adds arm and shoulder involvement.

You know what a straight arm plank looks like? You got it. The starting position for a push up. Hmmm. Maybe I’ll find another minute … and if that’s too hard … there are bent knee push-ups.

Point being – sometimes we must start from scratch – again. I don’t mind. This is fun with a buddy. Certainly, a minute (or five) of morning exercise does not supplant going to my aerobics class, but it is a little something I am doing EVERY day … sometimes twice a day. As I told my plank buddy, “This is war!”

Yes! You see, not only are my pretty spring dresses going to need to be worn soon, but there’s a wedding coming up in September that I want to look good for! I get to see my daughter walk down the garden isle in Hawaii! Woohoo!

Okay – I’m off to do another round of planks. Can’t wait to send my buddy – two more thumbs up!

In health –

Deidre

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Blogging for good health!, Recipes

TREMENDOUSLY Tasty Tongue-Twisting Tzatziki Sauce!

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Tzzzzaaahtzeeekeeeee Sauce

You know!

That Greek cucumber sauce?

How do you say it?  tuh·zee·kee

If the “t “in front of the “z” bothers your tongue, go for “zaaahhht.”

Say “zaht” a few times. Easy.

Then practice the “zeeekeee.”

Put the two parts together and repeat several times.

As you practice putting the first part – which ends with that troublesome “t” – with the second part, you’ll get the hang of the “tz” combination.

Add the opening “t” and you’ll be walking through the house proclaiming: “Tzatziki!”

Your kids may question your sanity, but they won’t question how delicious and versatile this sauce is. With three main ingredients – cucumber, garlic, and Greek yogurt – it’s a cinch to make.

The basic recipe can easily be halved or doubled, can be tweaked for, more or less, garlic taste, and can be made with mint or dill to add a wonderful top note of flavor interest.

But where do you use Tzatziki Sauce?

As a dip with pita, chips, or veggies. As a mouth coolant to spicy dishes – add a dollop on top of the food or at the side of the dish to dip forkfuls into. As a flavor companion to salmon, lamb, pork, beef, chicken. That’s just about everything.

I especially appreciate the adaptability of recipe size. When buying an English cucumber, I’m often not dutiful enough to eat it every night and some gets wasted after a while.

Cooking for one has its drawbacks.

But, using half the cucumber for a few salads, and the other half to make just over a cupful of Tzatziki sauce, and I’m happy.

You will find you can adapt this to your personal and family palate preferences by tweaking quantities and flavor additions.

Without further delay, I present Tzatziki Sauce 101.

TZATZIKI SAUCE

Basic ingredients

1 English cucumber – at least partially peeled and grated or very finely chopped – put grated/chopped cucumber in a sieve to drain and squeeze with towel or paper towels to remove excess fluids

2 cloves garlic, minced

2 cups Greek yogurt – if you desire an even thicker sauce, let the yogurt strain through a sieve or cheese cloth over a bowl overnight in the refrigerator before using.

Finishing touch ingredients that may vary

Dill weed to taste – fresh or dried

Fresh mint, chopped

Pepper to taste – white pepper would be optimal

1 Tbs Extra Virgin Olive Oil

1 tsp white vinegar or lemon juice

A note on ingredients: When I’ve been around those who made this at home, myself included, no olive oil or lemon juice have been used – just vinegar. I’ve only used a liberal amount of dried dill – but after looking at many recipes, the mint leaves may be an interesting addition – depending upon the purpose.

Method

Nothing much to do except stir together the squeezed out grated/very finely chopped cucumber, minced garlic, and yogurt. Add the vinegar, pepper and dill weed; stir to combine.

Cover and refrigerate at least one hour before using to allow flavors to meld.

Some recipes call for using a food processor; that would eliminate the fine texture of the sauce, but may make it more dippable.

Whatever you do, you will end up settling on a texture level, garlicky level, and dill level that suits your tastes and needs.

Three main ingredients with countless uses. What could be better?

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In health-

Deidre

Blogging for good health!

The Present

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Dear readers,

I enjoy passing along worthwhile things to you and this one is a gem! This has been going around since the late 1990s, but a good thought is a good thought, and there’s no time limit on good thoughts.

So, here it is, my gift to you – Happy Valentine’s Day!

Imagine there is a bank that credits your account each morning with $86,400. It carries over no balance from day to day. Every evening the bank deletes whatever part of the balance you failed to use during the day. What would you do? Draw out every cent, of course!

Each of us has such a bank. Its name is TIME. Every morning, it credits you with 86,400 seconds. Every night it writes off as lost, whatever of this you have failed to invest to good purposes. It carries over no balance. It allows no overdraft. Each day it opens a new account for you. Each night it burns the remains of the day. If you fail to use the day’s deposits – the loss is yours. There is no going back. There is no drawing against the “tomorrow.” You must live in the present on today’s deposits. Invest it to get from it the utmost in health, happiness, and success! The clock is running. Make the most of today.

To realize the value of ONE YEAR, ask a student who failed a grade.

To realize the value of ONE MONTH, ask a mother who gave birth to a premature baby.

To realize the value of ONE WEEK, ask the editor of a weekly newspaper.

To realize the value of ONE HOUR, ask the lovers who are waiting to meet.

To realize the value of ONE MINUTE, ask a person who missed the train.

To realize the value of ONE SECOND, ask the person who just avoided an accident.

To realize the value of ONE MILISECOND, ask the person who won a silver medal in the Olympics.

Treasure every moment that you have! And treasure it more because you shared it with someone special, special enough to spend your time. And remember that time waits for no one.

Yesterday is history. Tomorrow is a mystery that may never arrive. Today is a gift. That’s why it’s called the PRESENT!

In health and love-

Deidre

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Blogging for good health!, Food Talk 4 You!, Stress Reduction, This -n- That

Then This Happened on the Way to Sharing a Recipe

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To fill the “one bite at a time promise” for this post, I was going share a recipe or a cooking tip, but on the way…

Grief struck. Abject sadness. Tears. Quiet sobs.

It will be two years this May since I bid my husband goodbye, until we would meet again.

Grief never ends, and it rears its sad, sometimes choking, presence at unexpected times.

It was a beautiful day. I happily cooked breakfast for my grandkids whom I watched that week. I had slept well enough – although there was a dream about my husband’s last moments – but I’ve had those before with no discernable aftereffects.

Surely, this episode of overt grief will pass; it usually always does – but there was a different quality to this – something … sadder … deeper.

Thoughts of sharing recipes are replaced with the need to breathe and not break into tears with full-blown sobbing in front of grandchildren before they leave for school.

Get out.

Pull myself together.

Walk the dog.

Get into the car and drive somewhere in this unfamiliar town I’m visiting.

Be pro-active.

Help myself.

“Yes, Ma’am!”

So, I dutifully checked off all the things that had helped in the past, and by the time I got home, I was much the same …

This was new grief territory for me. Have you experienced something like this? Just when you think you have that “grief thing” pretty well-experienced, some new reaction pops up to blind-side you?

I moved on to reach out to a friend who provided the phone support I needed, but still …

Taking the smallest measurable amount of a prescription nerve pill helped get me across the line from lingering deep sadness to genuinely okay. Taking any medication is a last resort for me and many of my readers.

Knowing how to self-reboot is important. Notice that rebooting went through several stages. Did I feel like leaving the house – walking the dog – driving to a store?

Absolutely not.

I felt like diving under my weighted blanket for the rest of the day.

But take the necessary steps I did. Don’t wait until you feel like helping yourself. That might not happen.

“Oh, you’re sad! Take an anti-depressant … take a nerve pill.”

We must be careful. Being sad is a normal part of life – the ebb and flow of normal human experience. Knowing when some extra help is needed is crucial for the balance we all hope to find.

Self-awareness will guide us to know when extra help is needed. For the grief process, a national group called Grief Share holds meetings across America. Our local chapter is even expanding its group sharing opportunities to meet the needs of the growing number of people dealing with grief.

Perhaps you may be having too many of those days with a black hole of grief that cripples your participation in the world. Just one day was more than I ever want to have.

Join me into looking for a Grief Share meeting nearby and making the time in what may be a jam-packed schedule to put your needs first.

We’ll share recipes next time. I’ve got a meeting to go to.

In health-

Deidre

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Habit Building, Stress Reduction, This -n- That

She Ain’t Heavy … Oh, Weight …

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We promise posts about better health one bite … one breath … one movement at a time.

Oh look! It’s the Golden Doodle Oodles!

Last week, the post “Ooodles of Doodles” shared a daily living philosophy of being in the moment, and how easily our pets remind us of that. File that one under “breath.”

Today is about movement – or lack thereof.

Wait!

This is not about cracking the whip to guilt us all into jogging.

It’s about that time of day that is the key restorative time for our bodies. The time of day, if we don’t do this one key thing, our health will come down like a house of cards.

Sleep.

Check out the Toolkit for Wellness’s chapter on sleep to learn of how sleep deprivation ramps up hunger for starchy carbs, as well as how it can impede response to insulin.

Do you find sleep comes more easily if you are buried under a mountain of blankets? It may be more than just the cold that’s causing you to dive deep into the down comforters or quilts. It’s the weight.

Weight?

Yes. Turns out that all those blankets weighing you down are – weighing you down. Their cumulative weight is stimulating deep touch pressure receptors in your muscles, giving you the benefits of an all-night hug.

Hugs cause a release of the hormone oxytocin which may have benefits for depression, anxiety, and other problems. In general, oxytocin leaves you feeling calm, tranquil, and loving. Ahhh. Some articles I’ve read have cited a positive effect on serotonin and melatonin release with using weighted blankets; both hormones positively effect quality of sleep.

Temple Grandin

Perhaps you are aware of Temple Grandin – author, speaker, professor at Colorado State University, and PhD in animal science – whose life story was made into a movie? She developed a “squeezing machine” that would surround her with a hug, causing deep touch pressure, and would alleviate her anxiety attacks.

Temple Grandin’s Squeeze Machine

Dr. Grandin is on the Autism Spectrum. Her story is fascinating, and you can learn more about this amazing woman HERE.

For years, many people with ASD have relied on weighted blankets to sooth them through feelings of crisis and anxiety. Now, weighted blankets have gone mainstream.

I’ve always enjoyed a little extra weight on me when sleeping. Doesn’t matter if it’s in the heat of summer; sleeping just under a sheet has never been an option. I sort of feel like I’m going to float away.

Maybe I’m on the spectrum? Doesn’t matter.

I recently had the chance to use a weighted blanket. Wow! There’s such a feeling of being grounded, safe, snug, and relaxed. My restless legs did not move. It’s something I might consider purchasing.

If you are having issues with not getting a restful slumber, I highly recommend you consider trying one, if your physician agrees.

There are several medical conditions and personal phobias that would preclude your using a weighted blanket. Diabetes, skin issues, circulatory problems, pregnancy, and others– ask your doctor first, just to be safe.

And more is not better. The added weight is achieved through small pockets of plastic pellets, glass beads, flax seeds, or other materials. The rule of thumb is to use a blanket that is 10% of your body weight plus two pounds. If you get too warm when sleeping, then forget selecting the two extra pounds. If menopausal hot flashes are a bother, forget buying the weighted blanket at all.

Note: There is a danger if using on infants or small children. Always consult your pediatrician first.

Weighted blankets come in all sizes. The one I tried was like a throw blanket and was enough to cover my core body but leave my feet free if I stretched out. They are widely available online and in stores.

The only negative I can imagine if someone used a weighted blanket regularly, is not being able to adapt to not having a one when traveling. Trust me; you don’t want to put one into your carry on. Heavy.

Yours in health –

Deidre

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