Category Archives: Exercise

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

Let’s Celebrate With A Clean Slate for 2023!

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During my final move out of storage and into my long-awaited new home in a new town, I was moved to take a picture of the empty storage unit before I left.

It’s empty – save for some broken glass.

Isn’t that what we all are looking at as we regard the past year? We’re moving on with whatever we are taking, and we are leaving behind the broken glass.

Well, we should be leaving behind the broken glass – maybe sweep it up so no one gets cut – but don’t start the new year with a pocket full of broken glass.

Admit our mistakes. Explore what we have learned from both mistakes and successes, and move forward with a clean slate to look for opportunities to flex our increased self-awareness and knowledge.

So, in these brief moments on the first Tuesday of January 2023, what pieces of broken glass are you willing to leave behind from 2022?

And what elements are you eager to take, nurture, and harvest for this new year?

This time last year, we were bundled up for the cold daily walks to gaze upon the bare hard ground where our new house would eventually stand. Each day’s steps brought us outdoors for exercise and anticipation – and were sprinkled with a healthy dose of patience as we longed for the breaking of ground.

When the weather warmed and progress on the new build was realized, we added sunscreen, water bottles, and shade hats to our warm weather attire – but the walking exercise continued.

Now moved in, realizing our dream, and using our new space, I am committed to taking the winter walks into the new year – making them a part of the fabric of our lives.

While every day represents fresh starts, certainly the new year marks a time to think about what we need to leave behind and what we want to take with us.

Happy 2023 to all our foodtalk4you readers! Remember to “do your body good” with each bite, each breath, and each movement.[

In health –

Deidre and Sheree

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

Got Minerals?

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Remember the old ad campaigns? 

Got milk?

Cute little chalky white milk mustaches as simple reminders to get another glass of milk?

The recent reminders given to me about certain minerals/electrolytes weren’t so cute.

Nope. 

Imagine an early morning leg and foot stretch that instantaneously morphs into a full blown muscle spasm sending toes in unnatural directions and creating balls of muscle knots in the calf – relieved only by getting out of bed to stand and tenderly walk around in the dark pre-dawn house.

Upon returning to bed my foot had sinister ideas about doing it again. Sigh. And again. Grrr.

I was taking an excellent magnesium supplement, Garden of Life, that was doing wonders for calming before bed – what was out of balance?  

I’ve touched on this topic before, but my application of knowledge was clearly faulty, or I hadn’t learned enough.

Back to the drawing board.

Muscle cramps are related to deficiencies in the following minerals/electrolytes: 

Potassium, sodium, calcium, and magnesium + water

Most of us know about athletes eating bananas before a big workout or prior to the BIG GAME. But there’s more to the picture than just bananas. 

Using this, Foods That May Help With Muscle Cramps, as a basis, I compiled a chart for your easy reference:      

____________________________________________________________________

Here’s a summary of what I’ve learned:

Abbreviations are Pot = potassium, Sod= Sodium, Cal= Calcium, Mag= magnesium

Bananas Pot Cal Mag

Sweet Potatoes Pot Cal-6x more than bananas Mag Water

Potatoes, pumpkins Pot Cal Mag Water

Avocado Pot- 2x more than sweet potatoes/bananas, 975 mg/whole avocado

Beans/lentils Mag + fiber

Melons Pot some Sod Cal Mag Water

Watermelons Pot Water – 92% by volume

Milk Pot Sod Cal+ protein Water

Pickle Juice Sod Water – may set off a nerve reaction that stops the cramps

Dark leafy greens Cal Mag

Orange Juice Pot, 500 mg/cup Cal Mag Water

Nuts/seeds Cal Mag- sunflower 37 mg/ounce, Almonds 2x more than sunflowers

Salmon Pot- 326 mg/3 oz. Sod- 52 mg/3 oz.

Tomatoes, tomato juice Pot Water

Coconut water Pot Sod Cal Mag Water+ NO sugar

Water Water

__________________________________________________________________________

Wouldn’t you know, the next night my evening snack was half of an avocado and there were no cramps in the wee hours.

Since then, I’ve been more diligent in adequate hydration augmented with electrolytes and in having two or three of these items from this list every day. 

We are designed for health. If there’s a problem, I’m always on the lookout for what I am doing wrong.

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In health with no more cramps-

Deidre

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Printable Electrolytes ChartDownload

Anti-Inflammatory Foods, Blogging for good health!, Exercise, Habit Building, Stress Reduction

Three-Legged Stools

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Sometimes we need reminders – that includes authors of healthy lifestyle blogs.

Yes, even me.

You see, we were wondering why something wasn’t working so well as I bustled around the kitchen this morning – “being all healthy.”

Soaking chia seeds for my sweetheart’s smoothie. Grinding up flax seeds for us both. Sautéing unbreaded okra slices for my gluten-free breakfast bowl. Drinking a glass of water as our first fluids of the day. Vitamins.

All the good things … Except.

Someone was complaining of “death balls” after a trip to the bathroom.

And someone else left the bathroom in happy amazement and relief.

What was the difference between the two of us?

It goes back to that truth-giving, three-legged stool. Take away just one of those legs, and the stool no longer functions.

Regardless of age, the human body needs three things in consistent daily supply for optimal bowel function. Yes, we’re talking about poop – and I’ve done this before HERE – but it bears repeating. Not sorry if this is TMI.

Repeat after me –

MY BODY NEEDS:

  1. WATER
  2. FIBER
  3. EXERCISE

There should be enough water to lighten up the color of urine – which will be darker first thing in the morning. The number of 8-ounce glasses varies depending upon the level of hydration and if there is sweating. Generally, the number is 8 glasses.

Fiber minimums for adults are 21-25 grams for women and 30-38 grams for men. Most of us are dramatically deficient in getting enough fiber. You can read about ramping up fiber in our March 8th post.

Okay. That’s two legs of the stool. Isn’t that enough? No, foodtalk readers, it is not.

Nothing takes the place of exercise.

When I took my walk early yesterday morning at a jauntier pace than usual, and then did a repeat walk in the afternoon, I left the bathroom smiling today.

What with doing taxes at the computer for days and sitting to write a bit more, the walks were less peppy and not as long. The resulting disappointments in the bathroom were predictable.

Duh!

In health-

Deidre

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Blogging for good health!, Exercise, Habit Building

Work That Body – Do The Lunge!

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You can lunge in so many directions.

You can step forward.

You can step backward.

You can step to the side.

You can even do a curtsy lunge. Just saying – in case you are going to be bowing down to any kind of royalty, this one’s for you.

As we spring into the new year of 2022, my body just seems to naturally want to move more.

Is it because I am pre-programmed to work off those sitting-around-watching-Hallmark-movies-or-bowl-game habits I so easily acquired in November and December? Or is it from the January TV commercial blitz to lose weight or firm up at the gym?

Whatever the reason, my MIND and BODY are telling me – it’s time to get real. Time to dust off my forgotten planks, daily walks, and those morning movements in the kitchen prior to breakfast.

I know that returning to a daily commitment will often rely upon whether the house has warmed up enough yet or if the sun is cheering me on, but first steps have happened.

A start is a start. Small starts count.

So, what has been my start?

Lunges.

Inspired by my past experiences in a pre-Covid gym class and by a loved one’s recent physical therapy exercise recommendations, I am lunging.

It is possible to lunge-walk your way around the house.

Rather than saying, “I need to get back to the gym,” or “I’ll watch that YouTube exercise video after breakfast,” just lunge your way into the kitchen or any other room RIGHT NOW.

How do lunges help your most important areas?

Lunges target the largest muscles in the body – quadriceps, hamstrings, glutes, calves, and core muscles – thus, they can reeve up metabolism and contribute to weight loss.

Lunges strengthen your back, hips, and legs, while improving mobility and stability.

A stronger core helps other movements happen more smoothly and naturally – allowing for increased ease and a more upright stance.

Before starting your lunges do this:

Make sure any exercise routine is safe for you by checking with your doctor or medical professional. The first rule of exercise is do no harm.

Since lunges fire up the big muscles, it is always wise to place lunges toward the middle of your routine – after you have warmed up. At the very least, for a quick bout of exercise, start with gentle stretches like marching in place, and gradually work up to full lunges.

Lunging 101

One of my favorite online resources HERE provides us with some good lunge basis, and I quote:

  1. Stand with feet hip-width apart
  2. Take a large step forward with one leg
  3. Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot flat and back heel lifted
  4. Descend until your rear knee almost touches the floor and the front knee is stacked directly above the ankle, creating 90° bend in both knees
  5. Drive through the heel of your front foot and push yourself back up to your starting position

If you are new to lunges or if it’s been a while since you have done them, the wonderful thing is that you can modify the length of your forward step and you can limit how far down you lower your hips. My Silver Sneakers instructor often had us just bounce down at a higher hip level before having us lower our hips for a deeper stretch.

You are not cheating if you are holding onto a counter’s edge or chair back for stability. This is a balance strengthening move – eventually, you may be able to let go of any stabilizing tool. Remember- safety first!

Lunges as therapy

If you are experiencing nerve/muscle pain, tingling, and numbness in your thigh or leg – as I and my sweetheart are – you might find your therapist recommending lunges as a part of your therapy. Consult with your specialist to see what approach would serve you best.

Another good lunge resource is found HERE. 

Well, that’s a wrap! Sending this on to Sheree and then … I’m lunging!

In health-

Deidre

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

A Holiday Challenge

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We are all familiar with the dietary temptations of this holiday season – starting with Halloween and culminating with New Year’s … or the Super Bowl … or maybe Valentine’s Day.

That’s at least four months of over-the-top sweets, fat, and decadent beverages. I’m letting St. Patrick’s Day slide because it features corned beef, cabbage, and potatoes – well, there is the beer.

I have compounded my personal challenge of not going crazy with holiday food by also being on the road visiting family for Thanksgiving and then vacationing for over two weeks. Yikes!

There is no way I want to re-lose those 25 pounds I lost over 6 months on Noom. No, siree!

My companion and I have met the challenge, not through denial and lack of participation in the local culinary and beverage scene, but by sharing a generous app or meal, doing lots of tourist-y walking to take in the magnificent views, and in eating at least one meal prepared in our micro kitchen each day.

A few bananas, apples, and a jar of peanut butter go a long way to save money and calories on breakfast. Using the microwave in our lodgings, I’ve added bowls of steel cut oats to the morning menu.

The one day, so far, which we each had our own meal, leftovers were kept and enjoyed the next night.

This approach to holiday/vacation eating seems to be working. My slacks are still quite comfortable to wear and there are no bulges.

Yet, we have marveled at the divine wonderfulness of our shared bowl of oyster “stew” – which looked like an oyster version of she-crab soup – as we tried not to audibly sigh with too much delight.

How are you managing your holiday eating? It does take some pre-planning and commitment, for sure, but blood sugars and waist sizes can be maintained.

Enjoy the holiday decorations

In health-

Deidre

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Blogging for good health!, Exercise, Stress Reduction

Creative Movement

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Pizza and Pipes, Santa Clara, CA

It all started with a nice, big pizza. I lived in Sacramento at the time and had the high metabolism of youth.

Ah, those were the days …

There was a new place in town called Pizza and Pipes. Not the smoking kind of pipes, but those associated with a BIG pipe organ. Yes, there was a massive pipe organ inside, with a zillion pipes placed around the walls to surround the patrons with sound.

Pipes from the massive organ

Dining there was a memorable experience that culminated each night in the organist playing, J. S. Bach’s, Toccata and Fugue in D Minor.

Oh, my!

He let all the stops out, and our pepperoni vibrated in jubilation!

Fast forward to present day, when I am seeking inspiring ways to change my exercise routine; pizza is a rare – now gluten free – treat, and I have learned about the benefits of creative movement.

That’s right. Creative movement. When you let the music speak through your body; inspiring original motions prompted by the tempo, lilt, and quality of the sounds.

Maestro Grant Llewellyn

Maestro Grant Llewellyn’s Enchantment of the Elves, mentioned in a previous post, is a gentle pre-coffee wake up for movement and stretch.

Later in the day, however, Bach’s Toccata and Fugue in D Minor has long been a favorite for a full body workout.

Standing in the kitchen, it’s so easy to be carried away through bends, stretches, dips, squats, kickbacks, arm circles, and other movements that fit what this genius music is telling me.

Maestro Grant Llewellyn’s Enchantment of the Elves

When a larger space is available, I can use my gymnastic-inspired tool to keep ribbons suspended and moving through the air as Bach’s melody rises and falls.

Now, that’s an aerobics workout that will challenge you.

Constructing these ribbons was enjoyable for me and could become a fun family activity for you. Follow these steps to create colorful ribbons suitable for exercise.

Exercise Ribbons

Supplies

  • Doweling that feels comfortable in the hand – I used one with a 5/8-inch diameter. Doweling is available in craft and hardware stores.
  • Sandpaper
  • Craft paint
  • Eye screws
  • 5-foot lengths of 1 1/2-inch ribbon

Method

  • Saw doweling into 6-inch lengths
  • Sand all surfaces of each length
  • Paint all surfaces using craft paint – two or three coats of paint may be needed, lightly sanding between coats
  • Screw in an eye screw into the center of one end – one on each piece
  • Tie on about 5 feet of colorful ribbon
  • Head out to the backyard to jam with your music.

Get your heart rate up; increase your ease of motion and let your spirit soar. A pair of these would make a thoughtful, affordable, and helpful gift.

In health through movement-

Deidre

#RAISEcaregiving (ACL’s official tag for RAISE activities)

#CaregivingInCrisis (CAN’s 2020 observance)

#NFCMonth (Annual observance hashtag)

#FamilyCaregiver (A larger conversation on family caregiving) 

#Caregivers (Broadest conversation around caregiving)

The MORE button below will let you share this post with your friends. It’s also an excellent time to start gift purchases for the coming holidays. Why not go to this link HERE and get copies of my books for your friends and loved ones.

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

Staying Sharp As A Tack

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Of all the things I’ve lost, I miss my brain the most.

Concern over loss of brain function seems to increase as we age, but research is showing that decreased brain function can even happen to young children if certain factors are in place.

Is this another hole-in-the-dam we need to plug? Absolutely. Like most problems, the causes are related to other things. Solve one or two, and a whole host of problems can be avoided.

peripheral nervous system

Today, I want to shine a light on BDNF, (Brain-Derived Neurotropic Factor), whose presence is a key player in excellent brain function, and helps our peripheral nervous system, (AKA the nerves of our body outside of the brain itself). BDNF is a protein found in the brain that helps to ward off brain cell death and promotes the growth and development of new brain cells – along with their thousands of connections to other nerve cells.

Decreased levels of BDNF are associated with Alzheimer’s, premature aging, poor brain functioning, obesity, depression, and mental diseases.

Knowing ways to increase levels of BDNF in our brains just might be the impetus to tweaking some health habits. There’s nothing like motivation. Thing is, the answers to how to increase BDNF are not new, but the seriousness of being low on BDNF just might be the swift kick we need to make some changes. I know I am.

Here’s why.

After reading this: 8 Ways To Increase BDNF Levels (Brain-Derived Neurotrophic Factor) – Mental Health Daily, and this: Brain-Derived Neurotrophic Factor, Depression, and Physical Activity: Making the Neuroplastic Connection – PubMed (nih.gov) – I am more committed than ever to exercise, (Yes, I will be returning to the gym to augment my home routines), to maintaining a healthy weight, and to increase social interaction.

Let me summarize several findings:

Intense Exercise is a crucial tool to increase/restore levels of BDNF, and obviously, has other benefits as well: Increased circulation to the brain, improved heart function, release of happy hormones, improved muscle and joint function, and … hello … helps with control of weight. A single trip to the gym to raise your heart rate one time, won’t tide you over for a month. Consistent effort with 30 minutes of aerobic exercise several times a week will do the job – over time.

Since pulling back from gyms during COVID, I had not returned. Simply relying on my home routine of daily planks, (I’m up to 7 minutes a day), using free weights, and walking has not been enough to boost my brain health or mood. Elliptical machine, here I come!

Intermittent Fasting (IF)/Caloric Restriction have been found to improve not only brain health, BDNF levels, but also heart function and better regulation of glucose levels. There will be a post about IF (Intermittent Fasting) soon. IF is when the fast of the night is extended into the late morning. More on this later.

Saying goodbye to refined sugar and saturated fat will also play a big role in not only raising BDNF levels, but in weight control and glucose regulation. Cutting back on sugar can be problematic because it really is addictive. As I stated on page 121 of, Toolkit for Wellness, sugar actually lights up the opiate receptors in our brains. If you haven’t done so already, start cutting down on sugars little by little; once you ultimately break free of the addiction, sweet things will not be calling you like sirens from the deep. Sugary foods will taste too sweet to be pleasurable – a smaller portion of any sugary treat will more than do the job.

Regarding saturated fat, keep fat selections to modest amounts of less refined good fats – including olive oil, avocado, nuts, and seeds.

Sunlight is another booster to BDNF. Studies are showing that BDNF rises and dips according to seasons and levels of ambient light.

Supplements to consider that raise BDNF production include curcumin, green tea, omega-3 fatty acids, and resveratrol.

Losing weight at any age will assist in increasing the production of BDNF. The nationwide trend of obesity in the young is startling, not only because it’s the first domino to fall toward diabetes, heart disease, and stroke, but because the developing brains of obese children are low in BDNF. Now, it may be a case of the chicken and the egg with childhood obesity and BDNF – they correlate with each other, but addressing the trifecta of sugar/fat consumption, decreased exercise, and lack of social interaction, (next on the list), will go a long way to improved brain health.

Being socially engaged has been an issue during COVID, to be sure. It wasn’t just in our heads … although, really it was … that our brain functions were sluggish and low during our isolation because the BDNF levels were, too. Yes. We are social creatures and it’s no coincidence we are feeling mentally refreshed as we take our vaccinated selves back into the world of smiling faces.

Here’s to increasing levels of BDNF to boost our brain health for life. I’m returning to the gym with my exercise buddy tomorrow, who is also in Noom. Weight mastery, exercise, and social interaction – what could be better?

In health and BDNF –

Deidre

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Blogging for good health!, Exercise, Habit Building

Just Breathe …

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One meal… One breath… One movement at a time…

Does that sound familiar? Yes! Good job! It’s the focus of foodtalk4you!

Today, I am going to share some breathing techniques that can instantly become a part of your toolkit for stress reduction. Hmmm. Sounds like another book title. More on new books later.

Right now, we’re going to focus on three specific techniques I shared this past weekend during a Zoom meeting. Listeners seemed to be taking notes, and one participant emailed me that the techniques had helped her through a stressful situation later that day.

But first … a short intro. We are born breathing using our diaphragm, and somewhere along the way, often become chest breathers. The difference being. we switched from using the large, strong diaphragm muscle to move the air in and out of our lungs, to using the smaller, secondary muscles of the upper chest.

As a test, notice if your shoulders are rising significantly as you take a nice big breath. Yes? You’re a chest breather. No? Is your belly moving out more than your shoulders move up? Well, you’re a belly breather – and probably a singer with some training on how to breathe.

Chest breathing is associated with our response to stressful situations – a part of that fight-or-flight response. Chronic chest breathing can increase tension in the head, neck, and shoulders. Belly, abdominal, or diaphragmatic breathing is more effective in moving air and leads to calming effects and responses.

When someone tries to help you calm down by saying, “breathe,” your best response is to mindfully take some slower breaths that allow your belly to move out with each new breath.

You can practice this technique by placing one hand on your chest and one hand on your belly. As you slowly breathe in and out through your nose, concentrate on shifting your breath to make your belly move more than your chest. The calming effect is almost immediate.

Armed with knowing how to breathe from your belly, let’s look at three easy techniques that can help you calm down in a jiff.

  1. Falling Out Breath – is excellent for physical tension, and we naturally do this when we groan. Try this: Inhale deeply into your belly, and at the top of the inhale, grab a bit more air. Then, exhale completely, making a sound. A sigh, groan – whatever. Do this a few times, and you’ll note a considerable sense of relaxation in your body.
  • Box Breath – is useful for clearing your mind. Not only will you be moving air more efficiently by breathing using your diaphragm, but your concentration on breathing will scatter whatever emotions or thoughts that are swirling in your head. Do this: Inhale to a count of 4. Hold for a count of 4. Exhale to a count of 4. Hold for a count of 4. Repeat several times. Magic, right? A minute or two of this each should help going to sleep.
  • Emptying breath – our last breath tool for today will deactivate that stress response and reactivate calming mechanisms. Try this for a minute or two: Inhale to a count of 3, and exhale to a count of 6, trying to get rid of as much air as possible.

Please don’t pass out from hyperventilation!

It may take some practice to do these techniques without getting woozy. Take things slow and easy, breathing using that diaphragm. Yes, your belly is going to need to move out – which may detract from your svelte profile – but you can suck it in after your nerves have calmed down.

To learn more about the benefits of deep breathing go here: Decrease stress by using your breath – Mayo Clinic

To learn more about the benefits of box breathing, check this out: Box Breathing: Techniques, Benefits, GIF, and More (healthline.com)

Many thanks to my daughter, Serena, who shared this book with me, Breath: The New Science of a Lost Art, by James Nestor.

What I have read of it online has convinced me to get a hard copy to study. You can expect some more posts in the future about this most important subject!

Breathe, dear readers.

In health-

Deidre

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

And I Repeat – Happy Groundhog Day!

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I feel a bit like Punxsutawney Phil today. He’s being hauled out of his snug spot to test the sunshine factor for prognostications about the duration of winter.

That’s me. Being drug out of my totally relaxed state of snugness to start the day. My gratitude each time for its opportunities, is invariably followed by the overwhelming urge to hit the snooze alarm.

I’ve told Alexa to nudge me awake with meditation music, which beats the effects of an alarm clock. Starting the day with a startle, a jolt, and an elevated heart rate seems counterproductive to greeting the day with a smile.

With nowhere to safely go, or any deadlines to meet, getting up can be problematic for me. There are still cool things to be accomplished at home, so I rely on my biggest motivator: Sunshine.

Sun streaming in my windows is my happy place. Curtains back, shades up – here comes the sun! If I dally in bed too long, the angle of the sun misses my home office, and inspiration is harder to find.

This is all said as a Segway to the fact – we need sunshine.

Remember learning about the “Sunshine Vitamin”? That vitamin we get through the sunshine that’s good for our bones? Well, it is vital for a lot more than that. Take a look:

As you can see from the chart above, this is an important part of staying healthy. Rays of sunlight trigger our skin and body to produce Vitamin D through a cascade of processes.

If strong bones and sound mind aren’t foremost on your mind, then something that is on everyone’s radar right now is the COVID-19 pandemic. I have read that 80% of those with COVID are/were deficient in Vitamin D.

Check it out HERE: New Study Found 80% of COVID-19 Patients Were Vitamin D Deficient (healthline.com) AND HERE: Low Vitamin D Levels Tied to Odds for Severe COVID (webmd.com).

The Mayo Clinic talks about this same correlation, but suggests the need for further testing –  Can vitamin D protect against the coronavirus disease 2019 (COVID-19)? – Mayo Clinic.

The more I read about Vitamin D, the more I think we need to know our blood levels of this vital nutrient better than our astrological sign. Request that Vitamin D levels be checked at your next doctor’s appointment. Normal values are 30-74 ng/ml. An increasing portion of the population is very deficient. Why?

We are creating the perfect storm to become deficient: Young and old, people are not getting outdoors enough. Much exercise, if done at all, is accomplished in an indoor gym. We need some skin exposure to effective sun to start the chemical processes that create this vitamin in our bodies.

But how much sun? This depends on your latitude, your skin color (darker skin needs MORE exposure), time of day, and season.

Check here for details: How Much Time in the Sun Do You Need for Vitamin D? | US News.

Overall, 5-20 minutes twice a week, when your shadow is no longer than you are tall (between 10:00 am -3:00 pm). The early morning jog does not count toward making Vitamin D. Sorry. Roll up your sleeves and take a noon-day stroll.

Of course, skin cancer is on our minds as well. Experts agree that relying on facial exposure to the sun’s beams should be avoided. Wear a hat and/or use sunscreen on your face and ears.

Use of sunscreen is another part of the perfect storm. Give your arms and legs a few minutes in the sun before slathering up.

Finally, the trifecta involving obesity, Type II Diabetes Mellites, and Vitamin D deficiency creates the capstone to this storm.

A summary of research HERE: Vitamin D Deficiency, Obesity and Diabetes – PubMed (nih.gov) says:

Vitamin D deficiency reduces insulin secretion capacity of the islet beta cells in pancreas. Moreover, epidemiological studies have demonstrated that vitamin D deficiency is closely related to obesity and increased risk of T2DM. 

Just this one humble vitamin demonstrates the inner-connectedness of our wonderful bodies. Disrupting the delicate balance of proper body weight, alone, put so many other aspects dangerously out of kilter.

There are dietary risk factors I’ll touch on next week, along with where we can access Vitamin D through diet so, stay tuned.

Deidre Edwards

In the meantime, protecting face and ears, show a little skin to Mr. Sun for a few minutes each week as temperatures allow. My bundled up walk here in the Northern Hemisphere didn’t do much for my Vitamin D levels, but did wonders for my spirit and served as excellent exercise on a cold winter’s day.

In health,

Deidre

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

Brain Food Part 2

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Don’t you love serendipity? Right in the middle of writing this series on what we can eat to boost brain power, this lovely gem plopped right into my lap: a mnemonic device to remember the ten foods that protect brain function and over-all health.

How cool is that?

While attending a virtual seminar to learn more about the Teachable platform I’ll be using for my online workshops, Jim Kwik presented a fabulous motivational program about how to learn. To prove his point that everyone can learn if the material is presented and consumed using all our senses, he shared his mnemonic for remembering the ten top brain foods.

A mnemonic (/ne’ monik) device is any learning technique that aids in information retention and retrieval. This device uses our body – head to tail.

Get ready to have some fun as we get physical and use our imaginations to expand our minds! This requires active participation on your part.

  1. Put your hand on top of your head. Don’t think about it…DO it! Imagine rubbing in our first good food for you right into your hair: some mashed up avocado. Maybe in the form of guacamole. Creamy. Maybe like a hair conditioner.

In fact, avocado oil is often used in hair conditioners. Avocados are a food source rich in antioxidants, healthy oils, and fiber. A powerhouse food.

  • Now point to your nose. Imagine blueberries coming out of your nose. Like Hammy might do in the comic strip – he’d love this one.

Last week, I talked about going for the colorful fruits and veggies. Go for the blue and you’ll be helping your heart, bones, skin, blood pressure, cancer prevention, and mental health. These little gems that you’re imaginatively popping out of your nostrils protect against cognitive decline and improve short term memory.

  • Point to your mouth and imagine you are trying to get broccoli out of your teeth. One of those little pieces of broccoli floret has lodged between your front teeth, and you’re trying to get it out.

Broccoli’s antioxidants, vitamins, and minerals help with cancer prevention by helping fight off the formation of free radicals. Along with its cruciferous cousins, broccoli benefits skin, bones, digestion, reduces inflammation. Inflammation is the cornerstone of most diseases and conditions. Yet another reason to go for the green.

Let’s review. Move your hand as we go.

Top of head: avocado/guacamole in your hair

Nose: blueberries are popping out of your nostrils

Mouth: you are getting some broccoli out from between your teeth

  • Point to your ears: Did your mom ever put warm oil into your ears as part of treatment for an earache? Imagine pouring olive oil into your ear and place an olive on top to keep the oil in.

Thanks to its antioxidant, and anti-inflammatory properties, olives and olive oil are another one of our ten miracle foods that help the brain and body. This narrative is looking familiar: skin, digestion, lowering cognitive decline, lots of fiber, and great source of healthy fats.

  • Place your fingertips on your throat and swallow. Feel your Adam’s apple move? Imagine that is an egg.

If your diet allows, eating that egg will provide muscle-building protein, benefit cognitive function, help eyesight, improve heart health and cholesterol levels, and can be a key food for proper growth and development. All that for under 80 calories each!

  • Using both hands, pat your shoulders. Remember the era of padded shoulders? Or perhaps you can imagine the epaulettes of a military uniform. One shoulder is padded with leaves of spinach, and the other with leaves of kale.

We’re going for the green again. In addition to the truckload of vitamins and minerals found in these dark green leafy vegetables, their fiber is gut-friendly. Kiss constipation good-bye and help irritable bowel syndrome. Help vision, diabetes, anemia; reduce the risk of heart disease; strengthen bones; improve that youthful glow in your skin and hair; prevent scurvy; improve cognition … the list goes on! What’s not to love?

Time for another review. Active participation is essential:

Top of head: avocado/guacamole in your hair

Nose: blueberries are popping out of your nostrils

Mouth: you are getting some broccoli out from between your teeth

Ears: olive oil drops and olives

Throat: an egg for an Adam’s apple

Shoulders: padded with leaves of spinach and kale

  • Move your hands over to your collar bones. Imagine a necklace draped about your collar made from salmon filets. Could get a little fishy. Imagine the coolness of your salmon beads. Maybe the salmon is in the form of sushi – think about the look and feel of your necklace.

Salmon is a great source of Omega-3 fatty acids that are crucial for brain health and total body wellness. Add in the minerals like iron, calcium, selenium, and phosphorus plus vitamins A, B, and D – well, say hello to another wonder food that is a lean protein.

  • Hold your hands out in front of you. You know how they would look – like you just ate Chez Doodles? That stubborn orange powder coating your fingers represents turmeric.

The active ingredient in turmeric is curcumin. As an anti-inflammatory and antioxidant, turmeric is protective of brain function. A shake or two of this powdered spice will not do anything beyond adding flavor. This item needs to be taken as a supplement. Look for a brand that is proven to be bioavailable in pill form – meaning, your body can absorb what you give it.

  • Hand on belly now. There are walnuts coming out of your navel! Walnuts even look like little brains.

Full of brain-friendly Omega-3s fatty acids and minerals, walnuts are a powerhouse snack or addition to recipes. A handful of walnuts will give you satisfying fiber, nutrition, and are anti-inflammatory. Need I say more?

  1. Lastly is your hind end. As you pat your rear, think dark chocolate. I’ll let you use your imagination on this one.

Dark chocolate is a champion in fighting off free radicals with its antioxidant properties. Helpful for the heart, blood pressure, and cholesterol, dark chocolate also reduces insulin resistance and is shown to be an anti-inflammatory.

You can do all ten now: head … nose … mouth … ears … throat … shoulders … Collar bones -what is draped around your neck? Orange-dusted fingers? What’s popping out of your belly button? And the end …

Okay! I am not responsible for your actions at the grocery store while you go through your ten item list.

For more on total body wellness, check out my first book, Toolkit for Wellness.

In health,

Deidre