Category Archives: Book Fair

Blogging for good health!, Exercise, Habit Building, Stress Reduction, Titles Worth Reading

Oh, And One More Thing …

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This One Thing

I just learned how to increase my endurance by 240X!

No potions. No app to install. No purchases necessary.

Intrigued?

On just two pages of a new book I’m reading about techniques used to develop your best self, I felt like I had been given the golden key that unlocks the treasure chest of all knowledge.

It starts with rats. I know – rats …

The author, while opposed to many aspects of animal testing, related the findings of an old study.

Back in the 1950’s, a Harvard-trained researcher named Curt Richter, conducted some studies through Johns Hopkins.

He wanted to see how long rats could swim under two different conditions.

In the first one, he let rats swim as long as they could before they drowned. They lasted fifteen minutes.

I know – lab studies …

In the second one, rats were allowed to swim up to the point where they looked like they were about to give up – around their threshold of fifteen minutes. At that point, they were removed from the water, toweled off, and allowed to briefly rest before they were returned to the water.

How long do you think they were able to swim?

Maybe just a few minutes? Another fifteen?

Shockingly, they swam for sixty – yes, 60 HOURS!

Two hundred and forty times longer!

What?

What had changed for those rats?

The researcher concluded that they had experienced one simple thing: HOPE.

They had experienced the possibility of a better future. They ‘knew’ there was a chance of that better future, and they kept swimming and swimming towards it.

How’s your HOPE meter doing these days?

Hope is believing our future will be better than our present. Take that away, and we succumb like the poor rats in group one. Hopeless.

Whatever the muck we may be mired in, if we can sustain our HOPE, then our endurance is strengthened.

How do we create or find hope for a better future?

We need to SEE a better future and have GOALS that inspire us.

We need to believe that WE CAN take the steps needed to make our goals happen.

We need to have a PLAN to move forward with those steps – and be flexible enough to modify our plans to include different approaches that will ensure success.

Bringing your best self to each day’s starting line means you are committed to a brighter, better future.

You are going to show up!

With HOPE!

For success!

In health –

Deidre

NEXT Tuesday, August 19th, will mark the 100% full launch of Toolkit for Caregiver Emotions!

Yippee! Those of you who have pre-ordered, the eBook version will be ready to read that day! There will be lots of book promotional sites advertising the eBook on sale at $0.99.

In the meantime, the paperback is currently also at a discounted introductory price, so it’s a great time to pick one up for yourself or someone else who could use a helping hand with their caregiving emotions.

The honest, helpful reviews of readers are pure gold to authors, and I thank each of you who have chosen to take a minute to do that. Just a sentence or two can make a big difference. Thanks!

Blogging for good health!, Exercise, Habit Building, Titles Worth Reading

Promises Kept

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Do you keep your promises?

I remember when, as kids, we would ‘pinky swear!’

Boy, that was the real deal!

As we grew older, we learned our word was our bond.

It’s a beautiful thing.

Promises kept to others.

But, what about making promises to yourself?

Do you hold them to the same standards? Or do you think you’re not worth it?

“Oh, I said I wasn’t going to eat that whole big serving next time we came to this restaurant, and look … oops!”

“I said I was going to exercise today and look … oops.”

These and similar statements are probably followed with negative self-talk – which chips away at our self-esteem.

I was at a workshop recently having to do with bringing our best selves to greet life each day.

One participant said, one area she wanted to work on, was in bringing her best self to herself.

She realized – while she was keeping promises to others, she was not keeping promises she made to herself.

We’ve all had an ah-ha moment with that one.

This is a gentle nudge to remind all of us that if we want to do well – bringing our best selves into each day – then we also need to bring our best selves to ourselves.

Now, on to tidbits –

Are we still making sure we are moving around each day?

At the start of our longevity series, I shared some statistics about how regular daily movement – coupled with exercise – is the number one thing leading the way to a healthier, longer life – even if you have ‘good genes.’

A new meta-analysis of 85 studies has clarified just how critical physical activity can be. I quote from Chris Kresser: “Adults who were consistently active, had up to 40% lower risk of dying from any cause, and a 30-40% reduction in cardiovascular mortality. Even better, starting exercise later in life still

provided significant benefits—a 20-25% lower risk of death compared to those who remained sedentary.”

He concludes, “From a Functional Medicine perspective, this supports movement as foundational to healthspan, not just lifespan. And while structured workouts help, what seems to matter most is consistency and enjoyment. Activities you love and can sustain—especially those done outdoors with others—are the most likely to stick.”

Computer time has ramped up for me during this early book launch. Toolkit for Caregiver Emotions is the topic of many an email and post on social media platforms!

So, my partner and I are inspiring each other as we do our online exercise routines each day as a blessed break from sitting in front of the screen. And, when the temps and 95% humidity decrease, we take walks!

It’s all because I promised I would. Pinky swear!

In health – Deidre

Blogging for good health!, Habit Building, Recipes, Stress Reduction, Titles Worth Reading

Feeling Hot, Hot, Hot!

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It’s too darn hot!

Ninety-five percent humidity can take its toll!

It is summertime here in the Northern Hemisphere, and finding cooler ingredients and cooking methods is a priority.

Got meat? Grill it outside, please – no added heat in the kitchen!

For the rest of the meal? I keep turning to salads.

Cool, crisp, full of veggies salads.

No label reading is needed for these whole foods.

Until …

Maybe we think using bottled dressing would be an okay shortcut?

Truth be told – I have succumbed to the sirens of bottled dressing from time to time – even the pricey ‘good ones’ touting no chemicals – but they break all the rules for homemade goodness and freshness.

I know folks who always splash on just enough oil, balsamic vinegar, salt, and pepper to do the job.

That sort of works for me in the winter, but …

Lately, I’ve been into whole meal salads featuring high protein, gluten-free pastas!

First, we need some flavorful salad dressing to pull it all together!

So, grab a small mixing bowl and add as many of these ingredients as possible – I didn’t have the shallot, or enough lemon juice and it turned out fine!

Dressing

½ cup extra virgin olive oil

¼ white wine or champagne vinegar

2 Tablespoons lemon juice

2 teaspoons Dijon mustard

1 Tablespoon fig preserves (honey will do nicely)

1 small shallot finely chopped

2 cloves garlic, finely chopped

½ cup mixed fresh herbs: dill, oregano, basil

Salt and pepper to taste

A sprinkle of chili flakes, if desired

Whisk the ingredients well and set aside.

Then, cook 1 lb. or 1 box of salad pasta of choice to al dente. I like using chickpea or red lentil pasta for the protein boost, which makes this salad a full meal.

Once cooked to al dente, drain the pasta and toss with the dressing so all those yummy flavors can coat each piece!

Assemble a montage of ingredients in an over-sized salad bowl such as:

Two heads of Romaine lettuce, sliced

½ of a head of Radicchio, sliced

A sampling of nitrate-free salami, pepperoni – I use turkey based when available – sliced

1-2 cups of cherry tomatoes, halved

A variety of olives, torn or sliced

Bell pepper, chopped

2-4 Tablespoons of sliced pepperoncini

A cup or more of fresh basil leaves, torn

A cup of mozzarella cheese balls – these may be halved or quartered if they are not mini size

A cup of provolone cheese, cubed

Shaved Parmesan to taste

As a concept recipe, I never always have all the ingredients, so types and quantities of ingredients will vary.

Once the salad is assembled and tossed, add the pasta with its dressing and toss thoroughly.

Served fresh with the pasta still warm, or cold from the refrigerator, this is a satisfying meal!

If we have some grilled meat, I will thinly slice the hot meat and arrange the slices on top of each serving of salad.

Bring on the iced sangria!

In health –

Deidre

Dear Readers:

Be a surprise blessing to a friend or family member who is a caregiver by sharing this link with them to Toolkit for Caregiver Emotions. Better yet, buy a copy for them as a gift! Also, the eBook is on pre-order for $0.99 with delivery on August 19th!

Blogging for good health!, Habit Building, Stress Reduction, Titles Worth Reading

Longevity Part 4

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Getting your zzz’s on?

Well, I couldn’t wait. I have sleep data! Do you?

At home, we’re both wearing our Apple watches to bed – remember to charge them before retiring – just saying!

We feel like Monty Python in search of the Holy Deep Non-REM Sleep Grail!

As mentioned last week, the deep sleep part of our sleep cycle is important for healing, repair, and “taking out the trash” – ridding our bodies of metabolic waste. Scientists are seeing a correlation between decreased minutes spent during deep sleep and a buildup of beta amyloid plaque as seen in Alzheimer’s Disease (AD).

AD is a complex neuro-degenerative disease that is being studied from so many angles – and connecting dots from different correlations may nudge us toward a cure and, hopefully, prevention.

The goal of examining our sleep cycles here at FoodTalk4You is to better understand sleep’s restorative power — so we can improve our sleep quality and potentially prevent disease.

Let’s summarize what the sleep cycles are that we normally go through approximately every 90 minutes:

Stage 1: This brief, drowsy stage marks the transition to sleep, when your breathing and heartbeat start to slow down.

Stage 2: In this stage of light sleep, your breathing and heart rate slow even more. Your temperature drops and your muscles relax. Stage 2 sleep lasts longer in each cycle throughout the night. About half of your total sleep every night is spent in this stage.

Stage 3: Stage 3 sleep represents the deepest sleep of the sleep cycle, when brain waves are at their slowest in frequency and highest in amplitude. Also called non-REM sleep.

REM/Rapid Eye Movement: As the name suggests, your eyes move quickly beneath your eyelids during REM sleep. Your brain activity is like that of a person who is awake. However, your muscles usually do not move. Experts believe most of our dreams happen during REM sleep.

It’s normal to become awake at various intervals during the night. We might not remember having woken up and we ideally fall right back to sleep.

The Apple Watch labels its categories: Awake, Core (Stage 2), REM, and Deep (Stage 3/non-REM)

Check out how these stages ideally look:

Here’s how that translates to an Apple Watch:

Practically drooling with anticipation, I looked at my first night’s recorded results:


Is 45 minutes enough deep sleep? Am I doing my brain any good, please?

Well, grasshopper – not so much.

We need around 25% of our 7-ish hours of sleep time to be deep sleep – or 105 minutes. It’s totally okay to have our deep sleep happen over the course of several cycles.

Which begs the question – how do I increase my deep sleep time? Tell me – I’ll do it!

It boils down to sleep hygiene: what we do prior to retiring for sleep and what our sleep environment is.

That, we’ll get into next week.

Wait! What?

Yes, this is the cliffhanger that encourages you to come back next week for more! Until then, let’s keep collecting our data.

Until then, a word from our sponsor:

Toolkit for Caregiver Emotions is in the hands of my launch team for reading and leaving reviews on Amazon! Let me know if you would like to help by leaving a comment below or by emailing me at Deidre@deidreedwards.com and I will send you all the details – no purchase required! Reviews are the key ingredient to getting books before the eyes of those who are looking for them.

Now, how am I supposed to sleep?

In health –

Deidre

Blogging for good health!, Book Fair, Habit Building, Stress Reduction

Longevity – Part 2

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HABIT STACKING

If I have to do one more thing to keep my house running properly, I’m going to scream! Then I’m going to declare bankruptcy!

Change the water filters – Brita and refrigerator. Cha-ching! Hire someone to clean out the drier vent. Where’s my money tree?

Clean the air filters. Clean out the bugs from the porch light covers -eww!

Replace the smoke detector batteries without falling off the ladder!

Now, I’m supposed to exercise more? There are only 24 hours in the day! When do I get to live?

Easy, grasshopper.

Aside from taking walks and going to the gym, there are helpful things we can do to assist in getting more mobility habits into our daily routine.

How? By habit stacking – pairing a simple movement into what we are already doing.

Dana Santas, a strength and conditioning specialist, believes that while reduced muscle mass, stiffer joints, and longer recovery times do come with age, losing mobility does not have to be lost as well.

She says: “Aging itself doesn’t automatically limit your mobility — lack of movement does.”

In other words: you lose it if you don’t use it.

Lack of mobility will exacerbate muscle loss and stiffer joints.

So, with that motivation, here are a few ideas that you can use to sneak in movement without taking substantial time – because you are habit stacking!

First thing while waking up: take six long deep breaths before getting out of bed to get oxygenated and establish a calm beginning before your mind starts to whirl. Emphasize the exhale to get rid of stale air and toxins.

Standing at the sink to wash your face: drink a glass of water first which will jump start digestion and make up for not hydrating while you sleep.

Making your bed: rest your hands on the edge of the bed to do a few squats.

Brushing your teeth: practice balance skills standing on one foot and then the other, during those two minutes, OR step back to a wall or door jamb and do wall sits 30 seconds on/30 seconds off, twice.

Waiting for coffee to finish or water to boil: do head and neck stretches by gently looking up/down, right/left until you notice increased comfort and range of motion. Add arm circles to help open your chest.

Just after putting on your shoes: do a few step back lunges for each leg.

If working all of these into your daily routine is too much at once – just start with one or two and work up from there.

Now that I have been doing most of these for years, brushing my teeth just means standing on one foot now! Brewing coffee means gentle stretching.

I will add the lunges until they are firmly identified with putting on my shoes.

In health and mobility –

Deidre

UPDATE: Toolkit for Caregiver Emotions, has completed the formatting process and is now in the final stages of production before we enter the … shhhh! … STEALTH LAUNCH period! The stealth launch is when my LAUNCH TEAM will read and review it before the formal unveiling six weeks later! Anyone interested in more details or who wants to join the launch team, just drop a comment below or send me an email at Deidre@deidreedwards.com. Thanks!

Blogging for good health!, Holiday Celebrations, Stress Reduction, Titles Worth Reading

New Year With A Better You

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Here we are. Decorations are still up, and anticipation is in our hearts for the New Year.

I hope there is a special sparkle in the air for you.

Many of us well-seasoned adults can even grab hold of that pure childlike awe and wonder from time to time throughout the holiday season – that is, if we are not in the throes of grief, strife, or trauma.

Speaking with a friend recently, I was reminded how the second year of grief can be even worse than the first.

The first year after a grief, we find ourselves stumping along, mostly numb, just going through the motions as we mark ‘the firsts’ – first birthday, first anniversary, first Thanksgiving, first holidays – first everything without whomever or whatever we lost.

If that was not hard enough, we sort of wake up in the second year to the new reality of our situation, and the hurt changes to something much more real, painful, and permanent.

We often hear about “getting over” something – which creates an image of sucking up, chest out, marching boldly forth, oblivious to our past pain – but should that be our goal?

Trauma of any kind affects our total mind, body, and spirit long after the event.

What we are discovering is that resilience and personal growth come when we stop fighting to get over something, and start discovering what lessons those experiences are imparting, that will carry us forward into the future.

Which returns us to the concepts from the December 3rd post: Before releasing something, we need to embrace it first.

Embrace to acknowledge, authenticate, and validate what was experienced. Then we release the pain, taking with us the lessons learned, and then filling our spirits with freshness to recharge.

Even missed opportunities can be processed this way – they are not failures and do not need to negatively color our self-esteem. They can show us where our boundaries are and where we need to grow.

When the cloud of trauma lifts, we feel light and liberated. It can feel like magic when that happens, but it is a process and a lifelong journey.

Use New Year’s Eve as a starting point for exploring lessons learned and how those lessons will help you take your next steps into the new year.

Are you filling up your blessings jar? I am, and I am looking forward to the certain magic that comes when I dump my 2024 blessings out on the table to relive each one in the early New Year!

Now, that’s magic!

In health –

Deidre  

PS- While printing costs are now higher for the latest full color edition of Toolkit for Caregivers, I have reduced the price to make it easier for family caregivers to buy. Spread the love by sharing this link, or better yet, buy it for someone else who could benefit from the helpful information. Thanks.

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

Let Me Introduce Our New Edition!

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It is with great pleasure that I introduce to you my newly renovated website, deidreedwards.com!

It’s been a long time coming and I would love for you to take a look around.

In it, you will find information about me, all my books, this blog, podcast appearances, speaking engagements, and contact information.

The book links will take readers directly to Amazon; people can subscribe to foodtalk4you and visit the blog; and all free downloads associated with each book can be accessed.

The new Caregiver Toolkit Bundle makes its debut, offering caregivers additional resources to increase confidence, boost morale, and organize their days. This new bundle includes:

  1. Caregiver Affirmations Audio, to set your mind at ease, increase confidence, and gain a sense of renewed strength in just five minutes a day.

2. In this Moment of Quiet, a downloadable adult coloring book, beautifully aligns with the messages in the affirmation’s audio – providing you with contemplative readings and journaling opportunities to help balance, reflect, and unwind.

3. Customizable templates for the Two Calendar System recommended in this book are designed exclusively for recording patient details and keeping track of your caregiver breaks, along with who is covering for you.

4. Medication record templates for administering multiple, monthly medications and for special times when there are hourly doses.

Please let me know what you think of the new look and feel of deidreedwards.com.

By the way, when you follow the link in my website that leads to the sales page in Amazon for Toolkit for Caregivers, click on the blue lettering in the banner that says, “see all formats and editions.”

The side window that opens will show you two print versions – one priced at $17.99 and another at $24.99. The second one features a full-color interior which provides the best reading experience. I am exploring the possibility of dropping the black and white interior option; but currently, that’s what we have.

FYI, the spiral bound version is my book but has been modified by someone else after purchase to create it.

In health –

Deidre

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

Fake Fall to Real Deal

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We had what the meteorologists in our area were calling ‘fake fall’ over a week ago. Noticeably cooler in the mornings, with drier air and lower temperatures. Ahhh.

After the serious summer heat earlier in August, we were ready. But only so much.

I did not want to hop from sundresses to fall sweaters the last of August! And forget about all things pumpkin … no, not yet! I’m just not ready for those favorites.

But here we are. It’s the third of September – universities, colleges, and most of the schools are back in session. If you look attentively, there is a slight up-tick in color in the trees and the number of leaves on the ground is growing.

Are you like me? Long removed from attending or working at a school, this still feels like a new beginning. Time to chart my course, at least for the coming months.

Part of me wants a new, sharp number 2 yellow pencil and a stack of college-lined paper!

After watching my son prepare a batch of chimichurri recently, I have become a fan of this versatile condiment which seems to go with everything. The fact that every ingredient is healthy is even better!

A sauce of Argentine origin, chimichurri is excellent on grilled meats – and if you are lucky -enough to have some leftover sauce. It goes on everything, including eggs.

Chimichurri is a simple mixture of garlic, parsley, oregano, red wine vinegar, extra virgin olive oil, and salt/pepper/crushed red pepper. This is the recipe I followed:

Chimichurri

4 cloves garlic minced

2 cups flat-leaf parsley, finely chopped

1/2 cup fresh oregano or 1 Tablespoon dried oregano

1/2 cup red wine vinegar

1 cup extra virgin olive oil

Salt, pepper, crushed red pepper to taste

Prep the ingredients, combine, and let rest for 2-3 hours to meld flavors.

The following is a download for Chimichurri

ChimichurriDownload

Honestly, we were happy to just dip crackers and chips into this stuff. When it garnished the slices of grilled flank steak … we were in heaven.

Leave a comment about how you use chimichurri – I’m just looking for an excuse to make some more!

In health –

Deidre

Update:

The caregiver conference last week in Delaware was a rousing success! Attendees were very appreciative, both of my keynote and the afternoon workshop, where we practiced many effective techniques to re-balance and rejuvenate.

Once the videos are edited and available through Easterseals, I will let you know. So many services were featured in the hallways and around the conference room. From facilities, finances, and understanding Medicare/Medicaid to adaptive clothing, feeding utensils, and robotic assistive devices – caregivers do have resources available to them.

If you or someone you know is a caregiver, please let them know their local Easterseals can give them a wealth of information and guidance, no matter what their need.

The Deidreedwards.com website is being wrapped up and tested as I write this. Toolkit for Caregivers third edition is LIVE as a Kindle book, paperback with B&W interior, and the full-color paperback is available, but not directly linked to the others – I am working on getting that detail corrected.

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

Heck, Yeah!

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We begin with a quote from Positive Psychology:

“Life is too short to spend time on things that don’t fit our values. When considering whether to commit to something, we typically ask ourselves, ‘Do I have enough time for this?‘ or ‘Will I enjoy it?‘ etc. But we should consider a more important question first: Which of my values does this align with?”

We pat ourselves on the back if we succeed in not over-committing our time.  Learning to balance personal energy is essential; but, adding to our plate just because we have time is not enough, is it?

Committing to a new action, without considering if it reflects our values, will ultimately undermine our wellbeing. Feelings of being inauthentic conflict with our sense of being true to ourselves.

Here’s a gentle reminder that by saying, “no way” to options that do not align with our values is an empowering action to take – while remaining on the lookout for something to which our very essence will scream, “Heck yeah, let’s do this!”

Something to which I gave a resounding, “heck yeah,” was choosing to speak at an annual caregiver conference.  

This has been an all-consuming endeavor that has taken four months to bring to fruition – on top of getting my website redesigned, and Toolkit for Caregivers third edition published. (More later about that).

As you read this, tomorrow I will be giving both a keynote, “You’re a Caregiver: Give Yourself a Hand!” and a workshop, “Mindfulness and Relaxation at Your Fingertips.”

Listeners, both in person and online, will experience a validation of their life-changing efforts in caregiving for a loved one, and will walk away with tools to empower themselves to become more resilient by bolstering their self-care and well-being.

There have been many activities to which I have said, “no thanks,” to of late because, not only was there not enough time, but also, they did not align with my personal values – even if they were touted as being a fun, social event.

Okay. Now, to the elephant in the room.

Success has come to the Kindle version of Toolkit for Caregivers and remains on special for $1.99. Thank you to everyone who has shared its availability with others!

There’s a glitch with Amazon, however, concerning both paperback versions. This reversal was totally unexpected, and involves behind the scenes things that I hope can be straightened out this week.

Sigh.

We’re working on it.

So, until you see a book cover on the print version that looks like the Kindle version, they are not the same. Green is good; blue is old.  

The website is inching closer to completion.

Sigh.

This little grasshopper is learning to be patient and to control only the things over which I have control … even if there is a whole lot of sighing around here.

Right now, there’s practice to be done for tomorrow’s presentations.

What are your values? Here’s a blast from the past as Sheree shares a download of a handy values list. Check it out to find your top five or ten personal values to which you may measure your activities to check for alignment.

Personal-Values-ListDownload

In health –

Deidre

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Blogging for good health!, Habit Building, Stress Reduction, Titles Worth Reading

Delay is Not Denial

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Patience, grasshopper!

By the time you read this, it’s quite possible I will have an exact publishing date for the third edition of my Toolkit for Caregivers!

I only wish the date this instant.

This has been, what … over a year in the making – maybe longer? Don’t remind me.

Personal slowdowns, coupled with glacially slow turnaround times with those helping me have challenged my desires for, “do it right now”! Slowdowns have been my personal gadfly – needling and buzzing around me – a constant reminder there is a timing and a rhythm beyond my control.

But you know what?

Those slowdowns have helped me produce a better product for readers with offerings of more helpful materials to access – all to reach and support family caregivers everywhere.

The book launch is coinciding with a redesigned sales page on Amazon and a brand-new business website I haven’t even seen yet. So many moving parts, but all for a good cause.

This leads to a life lesson I want to share with you, plus a request for you to consider.

Life lesson:

Delay is not denial. Ofttimes, the circumstances improve because of the delay.

Case in point, I was encouraged to not replace my car right away, to take my time and consider all the options. With a bit of a pouting attitude – because I wanted a particular car right now! I waited and looked at other options and got opinions from others.

When I got a text alert yesterday that the car dealership was offering a tremendous incentive to buyers that would help make my (delayed) purchase so much better, I thanked my lucky stars I had not purchased it a month ago.

When faced with delays, I remind myself there’s still something to learn, do, or prepare for.

Request for you:

The publishers and I are moving the new edition of Toolkit for Caregivers into the already existing slot of its current edition, so the reviews will not be lost. But – new reviews and sales are crucial to put Toolkit for Caregivers in view of potential readers.

This is how you can help. Whether you have purchased the previous edition or not, the eBook will be on a $.99 special for a few days during the launch. You can help by doing one or all of these:

1) Get it for $.99.

2) Leave a star review.

3) Leave a brief, honest, written review.

I will be posting links and more information for you here next week. There will be a one-page synopsis available to you, if you do not have time to read the book right away.

The eBook will have a full-color interior; and the paperback will, initially, be available with a black and white interior.

My dream edition with a full-color interior will be forthcoming. It’s a complicated process, but it will happen.

Patience, grasshopper.

In health and with deep appreciation for your support,

Deidre

PS: Every week, requests for Toolkit for Caregiver Emotions reach me. Rest assured; I am working on getting that manuscript to the editors as soon as possible.