Category Archives: Exercise

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Peace and Love? Groovy, Man!

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Is this a throw-back post about hippies?

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

WELCOME TO KIM’S CORNER

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

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

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

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

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

The latest research shows that treating minor acute injuries with RICE is outdated and potentially detrimental to your overall recovery. 

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

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

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

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

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

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

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

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

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

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

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

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

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

LOVE = Load, optimism, vascularization, exercise 

L = Load; gradually increase your activities and weight bearing  

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

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

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

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

Here’s an excellent video that recaps these concepts.

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

In health –
Deidre

Blogging for good health!, Exercise, Habit Building, Stress Reduction

Pay Now – Avoid Later!

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Do you invest?

No, not the financial kind – the health kind.

Are you investing in your health?
Such as, are you investing in good shoes for your activities?

I just bought some walking shoes that are already providing great return on my money with increased comfort and support.

Some of us are investing in cleaner food by paying extra for organic produce.

My investment yesterday cost me no money, but it did cost me in time and with a certain level of discomfort. All totally worth it because it’s the first step in increasing the chances I will not get shingles.

You see, when I was only months old, I got chicken pox from my brother. Poor Mom. Stories of my projectile vomiting were what I remember her talking about above – and beyond the rash and sickness.

Since then, the varicella-zoster virus that caused the chicken pox has been living dormant in my nervous system, waiting for the right moment to flair up in a case of shingles.

What is the trigger that reactivates the virus, sending it along nerve pathways to the skin and producing that painful shingles rash, since not everyone who has had chickenpox develops shingles?

Most indicators point to a lowered immunity, especially as people age, and older adults are the ones who usually develop shingles.

In talking to those of all ages who have had shingles, there is often an association between an acute stress event and the initial symptoms. That stress element demonstrates to me how powerful our emotions are on our whole body.

Having watched my father-in-law suffer with shingles (after a major stressor) in his 90s, and who kept the nerve pain long after the painful rash healed, I made a beeline to the doctor while still in my 50s to get the single vaccine offered at that time.

Now, there’s a much more effective vaccine which comes in two doses: Shingrix. I got my first one yesterday. The second will be administered in 2-6 months.

At 91-97% effective against getting shingles, and 91% effective against nerve damage, this represents much better odds for me – compared to the 37-51% effectiveness of the old single shot I had years ago.

Many people will have no reaction to the vaccine other than maybe, tenderness at the injection site.

My reaction was more. My arm did get quite sore starting within a couple hours; and there was a general malaise with fatigue last night that continued into the morning.

After that, I am glad to say, I have walked over two miles today and my energy is inching toward normal.

While last night and this morning weren’t much fun, it was certainly well worth the investment.

I would recommend you not plan an activity or schedule an obligation immediately after getting the vaccine that day or the day after; but I would not hesitate getting it at all.

For more information about shingles and the Shingrix vaccines, read this and contact your health care provider sooner than later to assess the benefit of Shingrix for you.

Captaining my health –

Deidre

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Humming Eases Your Vagus Nerve

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A couple weeks ago, we were humming for hummus, when I shared a recipe and a technique that would yield the softest, fluffiest hummus ever.

Today, we are going to hum to de-stress!

BACKGROUND INFORMATION

But first, we will return to the classroom to review a very important nerve.

Behold, cranial nerve number ten, the vagus nerve. It’s also known as the “great wandering nerve” because it leaves the cranium and connects to organs throughout the body. The vagus nerve helps regulate essential functions like heart rate, breathing, and digestion.

By controlling those processes, the vagus nerve contributes to the body’s “rest and digest” response – helping to calm the body after stress, lower heart rate, improve digestion, and keep the body in balance.

But, what’s your point about that vagus nerve, you ask? Good question!

What if you could stimulate the vagus nerve to increase its calming effects?

We know yoga and mindfulness meditation help to calm the body as does breath work such as box breathing.

Today, we are adding humming to breath work because it increases the calming, de-stressing effects on the vagus nerve.

When we breathe through our noses, we produce nitric oxide in our nasal cavities. Nitric oxide (NO) is a colorless gas that relaxes the inner muscles of the blood vessels. This relaxation causes the blood vessels to widen and increases circulation.

This humming breath work I describe causes an increase in the release of nitric oxide, which in turn, increases the calming effects it has on the total body.

Nitric oxide also helps your body keep inflammation in balance. Under normal conditions, it supports healthy circulation and can calm inflammation; but when you’re fighting an infection, your immune cells make extra nitric oxide to help kill off bacteria, viruses, fungi, and parasites.

TECHNIQUE

A simple explanation for this humming technique is found HERE and simply involves inhaling through the nose and slowly exhaling by making a humming sound with closed lips.

You will notice a mild vibration happening in the nasal cavity. Interestingly, you can modulate the pitch of your humming to move the vibration more to the nasal cavity.

That’s it. Inhale through the nose and exhale as a hum – nice and easy, using all your breath.

It’s an excellent opportunity to practice “belly breathing” by feeling your belly fill and push out as you inhale, and gradually “deflate” as you expel your breath in a hum.

Gargling warm water is another technique that can contribute to the nasal vibrations that enhance nitric oxide release.

Check it out HERE.

In the world of yoga, this technique is called Bhramari pranayama or “humming bee breath” and is beautifully demonstrated in the following video.


People have shared that regular vagus nerve stimulation through humming has been very successful in their ability to control chronic anxiety. Whatever your need, try some regular humming to get your day started off on a calmer note.

You know, there are no extra hours in the day to add a few minutes – even if it’s something good for me – but as a student of “habit stacking,” I now have a calming activity to do while I brew coffee each morning!

I have it on good authority that humming along with your toddlers as they play cars/trucks/tractors with their motor sounds going, can count for your regular daily humming sessions!

Humming along in health – Deidre


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A Season Of Rest

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I was putting the finishing touches on a presentation I will be delivering at the Caregiver Summit on November 6th when I took to heart my own words: we are living in a season of our lives – it’s not forever – it’s a season.

Seasons come and go – we do not become the season – we go through the seasons.

Going full speed ahead; facing delays; healing; giving; receiving … are some of the seasons we experience.

I feel at my best when I am doing and creating, but the energy for those activities comes from cycles of rest and renewal.

Sure, we are hopefully getting rest each night, but sometimes … sometimes we need more than a few hours.

Sometimes, we need to embrace a season of rest.

While my mind has been saying, “but I want to …” – my body and spirit are saying, “Whoa! Slow down!”

I’ve just felt a little ‘off’ lately.

There have been half-day holidays from productivity. There have been whole days of very limited accomplishments when only major ‘fires’ are being put out.

You know what? That’s okay.

While my get-up-and-go has not vanished by any means, it hasn’t been lasting as long.

Today, I just woke up to the truth. Rather than feeling ‘less-than,’ I am feeling ‘enough.’

That fragrant cup of tea needs to be savored – the Asian persimmon from the corner fruit stand is slowly enjoyed and appreciated for its subtle flavor.

The warmth of the sun on my back is enjoyed longer as I read yet another chapter of a good book.

Who am I to turn away from the natural ebb and flow?

It may be your season to rest for a spell, also.

Let the ordinary become a source of building up your inner strength:

As you hydrate with water, feel its life-giving energy filling you.

As you linger over a cup of herbal tea, imagine its steam taking your concerns away.

Gently stretch each morning to open pathways that allow the natural flow of inner cleansing and nourishment.

Pause to embrace a sense of gratitude throughout the day. Open you eyes to the blessings that surround you, even on challenging days.

Reward your body with simple, nourishing, and colorful whole foods. Let go of the processed food with labels.

Am I sounding Zen? Perhaps … why not?

As the seasons surround us in a purposeful change, so too can we embrace our seasons with acceptance – so its purpose may be fulfilled.

Writing this is one of just a few accomplishments for me today – and that is enough!

Time to catch the sunset!


In health –

Deidre

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Greetings Healthy Deviant!

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Strange title for this week’s post. Healthy Deviant.

But really, it’s why I got into the business of writing this blog and my first book.

I saw the need to be a healthy deviant from the evolving norms of health in my country, and anywhere we had influence – especially about food.

That’s just about everywhere!

As we look around, we can see different norms in the population than what our parents saw.

Quoting from Pilar Gerasimo’s book, The Healthy Deviant: The Rule Breaker’s Guide to Being Healthy in an Unhealthy World, the ‘norm’ today looks like this:

50% of U.S. adults are diagnosed with a chronic illness

68% are overweight or obese

70% are taking at least one prescription drug (for folks over 60, the average is FIVE)

80% are mentally or emotionally ‘not flourishing’

97.3% are not maintaining healthy habits (decent nutrition, adequate exercise, not smoking, healthy body composition)

It takes concerted effort to not become part of this norm.

The options that surround us hardly inspire health. Interspersed between endless commercials pedaling drugs with the promise to solve the ills of all the ‘normal’ chronic diseases are:

ads for double-dosed perfumed laundry products that will smell ‘so good’ longer,

ads for fast food dripping with cheese-like substances and deep fried accoutrements

and over-sized portions of restaurant fare that would clock in with calories exceeding what is needed in a day

What to do?

Resist!

Yes, we might join a picket line somewhere; but the resistance that we’re talking about happens with every choice we make.

Where is your food sourced?

Is it highly processed – coming from a box with many ingredients?

Are you making choices in restaurants which include fresh vegetables and salads?

Are you sharing your over-sized portion or taking half of your portion home with you?

Are you choosing unscented versions of your laundry products?

Are you moving regularly throughout the day?

Are you exercising?

Are you wearing sunscreen and shading your face with a hat?

The list goes on.

Quote of the day from Jiddu Krishnamurti:

“It is no measure of health to be well-adjusted to that sick society.”

In healthy deviance –

Deidre

Remember to pick up your copy of Toolkit for Caregiver Emotions on Amazon! You can find it here. Both the eBook and print book are specially priced for this introductory period. Once you finish reading it, please leave a helpful review on Amazon to assist others in understanding how they can benefit. Thank you!

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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

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Longevity

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Nothing like good jeans!

Wait! Not those jeans – I mean genes.

We all want good genes so we can live long, healthy lives, right?

I’ve used the expression, “keeping the wolf on the other side of the door,” to describe how we can avoid inherited tendencies for disease by adopting life-style choices favorable to health.

This is another way to describe regulating our gene expression. The study of changes in gene expression not caused by changes to the DNA itself is called epigenetics.

Very heady stuff – and certainly hopeful for those with genes leading to health issues.

Dr. Eric Topol, a leading cardiologist who is now working with the California-based Scripps Research Translational Institute, enrolled people who were healthy and 85 years old and older in a research project, (“A Doctor’s Science-Backed Formula for Aging Better,” May 8, 2025, at the WSJ) that is now twenty years old.

In addition to their advanced age, participants had none of the common age-related diseases of cancer, heart disease, and neuro-degenerative disease.

He was studying the genes of these ‘super-agers’ to determine if they had genes that would lead to any enhanced abilities to maintain their health longer.

Meh. Not so much.

Their genes were not remarkable for anything that would set them apart from others!

But they were different from others of similar ages in that they were thinner, exercised more, and were better educated. They maintained an active lifestyle – even at advanced ages.

This has caused Dr. Topol to modify his lifestyle in the areas of exercise, sleep, and diet. Today, we will touch on exercise.

Dr. Topol is almost 71 years old and wants to be a super-ager. He is making the biggest changes with his exercise routine. Citing his study, he sees exercise being the #1 most important thing we can do to favor a long, healthy life.

Previously, he relied heavily on aerobic exercise; but these studies showed that resistance training was also a key ingredient. He now incorporates resistance training using bands to round out his routines – along with balance and strength training.

See our recent article in FoodTalk4You about simple balance training (Flamingo Style – April 4, 2025).

Because of these modifications, he says he is stronger and fitter than he has ever been.

Not long ago, a Physical Therapist on the Today Show video spoke about four target categories of exercise that will improve strength and mobility as we age:

Endurance – as in walking with the goal of gradually increasing distances.

Flexibility – which will help with common complaints of low back pain. Accomplished with simple stretches.

Balance – take standing on one foot and adding arm movements.

Functional Strength – through squats and lunges.

You can view examples of each exercise by clicking on the link above.

We will be covering more about Dr. Topol’s findings, and how Dana Santas – a health and wellness expert from CNN – has simplified adding exercise into daily life in the coming weeks.

In the meantime, your’s truly got up and left writing this post to go to the gym, where I chanted, “This is endurance,” as I worked up a sweat on the treadmill! Along with, “Take THAT cholesterol!” and, “Go stronger bones, go!”

Following my own advice and feeling in control!

In health –

Deidre

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Activity vs Exercise 

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Yes, but I’m active!

Time for true confessions.

I am strongly inclined to being active. I am not strongly inclined to formal exercise.

I walk fast – even from room to room at home. Outdoors, if I walk slowly to match the pace of someone else, it feels exhausting to me – add some speed, and I am happy.

My workspace at home is upstairs. I happily go up and down those stairs a dozen times a day or more.

Sitting for long periods without getting up? No! Keeping up with regular breaks to move around is easy!

Move heavy boxes and do yard work? Sure!

Touching toes? Done!

Planks? Can do!

Stand on one foot? Absolutely – but best with my eyes open! (see post on 8 April about Flamingos).

Planning my day around vigorous exercise at the gym, getting sweaty, and needing another shower … not so much since I moved into my new house.

But bone density issues and a rise in cholesterol numbers this past year do not lie.

I had allowed myself to hold onto the false idea that being active and nimble would, at least, keep the wolf on the other side of the door. Not so much.

The NIH put it this way (bold print is my emphasis):

Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure … Exercise is a subset of physical activity that is planned, structured, and repetitive, and has as a final or an intermediate objective the improvement or maintenance of physical fitness. Physical fitness is a set of attributes either health – or skill-related.

And Britannica points out:

Exercise is a component of physical activity. The distinguishing characteristic of exercise is that it is a structured activity specifically planned to develop and maintain physical fitness. 

(Over the centuries…) Although the level of general physical activity has declined, most observers feel there have been increases in exercise participation in many countries since the late 1960’s.

So, I’ve returned to the gym, and now I use visualization techniques to stay motivated —imagining myself knocking out cholesterol molecules with every elevated heartbeat on the treadmill, and strengthening my bones with each added weight or resistance exercise.

Bam! Bam!

Build! Build!

It feels like a construction zone. And it is.

Don’t be lulled into thinking being nimble, agile, and generally active will replace … ugh … getting sweaty at the gym!

I already needed to rinse off after that two-mile walk this morning – guess I’ll wrap up the day with a stint at the gym before heading to the showers.

Gotta slay more cholesterol and strengthen those bones!

In health and sweat –

Deidre

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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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