Category Archives: Blogging for good health!

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

Do You Have A Problem With ANTs?

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Some of us are overrun with ANTs. The influence of those ANTs affects every cell of our body. It changes the cell’s make-up and how it reacts. In fact, as those ANTs-influenced cells divide and reproduce, the resulting new cells will become more receptive to ANTs.

Is this another horrible 2020 health scare? Are we being taken over by giant zombie ants? Sigh.

No. You can rest easy. Breathe.

These ANTs are not the picnic variety, sending scouts to scope out what useable scraps and crumbs you might leave for them.

These are eons-old Automatic Negative Thoughts: ANTs.

This is all a Segway into my series about sustainability. Is how we are living – eating, moving, thinking – creating a healthy, sustainable life?

From my perspective, being unhealthy is not sustainable because it causes decline and premature death. While people do sustain unhealthy lifestyles, what they are doing is not sustaining life.

We’ve all heard the adage, “You are what you eat.” Garbage in; garbage out. Not hard to understand. Hard to apply to daily food choices unless we wear blinders to the advertising that surrounds us and are armed with knowledge.

But here’s a new twist on the old ideas about positive thinking: “You are what you think.”

I’ve long studied about negative thoughts compounding the spiral of stress. That’s not new. But negative thoughts kick off a domino chain reaction that ends with changes in the structure of cells in our bodies.

A more detailed description can be found HERE.

Let me summarize by example. Thoughts are more than some invisible vapor zinging through our physical brains. Thoughts are things that cause chemical changes in our brains that affect how we feel and function. Watch a happy movie and notice how relaxed, refreshed, and happy you feel. Anticipate an evening of challenging, uncontrollable events and observe the reflux kicking in and the muscles in your neck tightening.

Armed with that, read this paragraph quoted from the link above:

The article, How Your Thoughts Program Your Cells. explains it this way:

There are thousands upon thousands of receptors on each cell in our body. Each receptor is specific to one peptide, or protein. When we have feelings of anger, sadness, guilt, excitement, happiness or nervousness, each separate emotion releases its own flurry of neuropeptides. Those peptides surge through the body and connect with those receptors which change the structure of each cell as a whole. Where this gets interesting is when the cells actually divide. If a cell has been exposed to a certain peptide more than others, the new cell that is produced through its division will have more of the receptor that matches with that specific peptide. Likewise, the cell will also have less receptors for peptides that its mother/sister cell was not exposed to as often.

This should give us pause as we partake in negative chatter. From inner dialogue – “I’ll never be able to do this!” “I’m not good enough!” – to outward conversations or negative Facebook feed.

Negativity does not create just a bad mood, but it causes negative things to happen in our cells. As those cells swim in an environment of negatively inspired neuropeptides and are influenced by them, they create daughter cells that respond more readily to negativity and not positivity.

This colors how our bodies function. That smooth heart rhythm we count on. How food is broken down and absorbed for growth and repair. How our blood sugar is regulated. How we sleep.

Time for some mindful breathing, folks.

Time for some quiet meditation.

Time to count your blessings.

Time for thanksgiving.

Time to smile.

Time to love.

Reprograming our thoughts will reprogram our cells which will reprogram how smoothly and sustainably we function.

And just maybe … the ripples will flow right out into the world.

Next week, I’ll continue the theme of sustainability as we explore the last half of this link with the topic of epigenetics and how our life-styles – and thoughts – can turn our genes on or off. Click on the subscribe button so you won’t miss out!

In health-

Deidre

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

Sustainability

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Sustainability?

As the world still reels from this pandemic, each of us has been rocked to our core. Many are finding that what they counted on was, in fact, unreliable. Supply sources dried up; daily schedules and destinations were rewritten or vanished altogether. How we stay connected has radically changed.

As a result, sustainability – or, more aptly, self-sustainability – has been on my mind.

How can I sustain myself, and what merits being sustained, in my life? I am continually re-examining what is worth keeping. How can I organize what I want to do or possess so it is sustainable without creating over-commitment or clutter?

Collectively, we have been forced to deal with having relied on other nations for goods. As individuals, many of us have depended upon a store for every bite of food.

Is that wise?

In terms of PPE, Personal Protective Equipment, we learned that, no, relying solely on other nations during this COVID pandemic was not a good idea. Many manufacturing companies in our country have taken up the gauntlet by shifting their factories over to making vital equipment and supplies for medical staff and patients.

Individuals have turned to their sewing machines and 3-D printers to ramp up production of some of the masks and gear we are now wearing to protect others’ health and lives.

So, that leaves food. I was asked recently why I had started a garden – I had never grown anything more than herbs. Why now?

I wanted to bolster my food supply. Of course, I also had the time to tend it…

After 40 years in hurricane-prone Eastern North Carolina, I am well-versed on how to stock up on bottled water, peanut butter, canned beans/tuna/chicken, and such to take me over the short haul. As you read this, the storm/hurricane Isais will have just passed (over?) my head.

But the long haul?

Suddenly, visions of Grandma in days-of-old, canning the garden produce in the heat of summer sounds wise for the here-and-now.

While I haven’t surrounded myself with mountains of Mason jars and vats to can them in, I do have an eye out for ways to extend my harvest. The dehydrator may be my go-to method this year since I already have a nice one.

Nothing in 2020 has turned out as planned. We could never have imagined a shutdown of how we do business, education, medicine, long-term care, sports, or entertainment. Many aspects of our former ways have not even begun to reopen because it is still not safe.

Hoarding is not the answer – witness the toilet tissue nightmare – it’s so unnecessary and selfish.

But becoming more self-reliant and self-sustainable in times of crisis can be addressed in gardening.

My sod-busting efforts to create a new 6’ by 6’ plot for corn has yielded a mix of full and partial ears. Not exactly what I had hoped for; but the satisfaction of harvesting and eating your own crops is priceless.

Learning how okra looks when growing has provided endless delight. Its flowers are stunning and the plant itself is a fascination. There will be enough to share.

Baby-sized butternut squash are so cute! Unlike their full-sized counterparts, these little gems are a cinch to peel with a carrot peeler. Baked, sautéed, or dehydrated – not a one will go to waste!

Japanese eggplants dangle like ornaments on a Christmas tree. They, too, have uncharacteristically tender skins that do not need peeling at all. There are enough to share and can be sautéed with okra for a dinner side dish of fresh goodness.

The Early Girl tomato is a prolific producer, flavorful, and is still growing.

The Heirloom Tomato has lots of flowers, but slowly produces one or two good-sized gems at a time – excellent sliced for that ‘mater sandwich I described here a few weeks ago.

What about fall crops? This garden-to-table habit needs to continue!

I’ve already been assured that the local big-box garden store will have abundant choices for fall planting later in August and early September. Fall collards, cabbage, and definitely Brussels sprouts will be on the menu.

There may be more sod busting or building of raised beds in the future. Looking for ideas on that one.

All told, in a time of uncertainty, gardening does impart a sense of relative control in supplementing my food supply.

In a time of disconnect, being connected to my food helps to fill the gap.

I hope readers will share what they are doing with their gardens or how the world situation has changed their gardening efforts this year.

My son, James, has expanded beyond his usual hot peppers and herbs to include an Early Girl that doesn’t know when to stop growing, as well as tomatillos that are probably double the normal size.

My daughter, Serena, living in the tropical climates, is growing pineapple, mango, avocado, papaya, limes, lemons, and a few other exotic fruits.

Maybe one day I can garden like my friend, Patricia. Her garden looks like a small farm and her crops are abundant.

Speaking of sustainability – is what you are eating and how you are living going to sustain you in health? I will be starting a series of articles next week that will delve into what I have learned about the gut-brain connection in terms of memory, cognitive function, and the effects of stress. Make sure to click the subscribe button so you won’t miss out.

In health,

Deidre

A fruit tree from Serena’s tropical garden!

James’ Early Girl tomatoes and tomatillos – that won’t stop growing!

Blogging for good health!, This -n- That

Feeling Hot Hot Hot!

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Do the seasons find you wishing your life away?

“It’s too cold – can’t wait for summer!”

“Ooo, it’s too hot!”

“Can’t do anything because of the heat!”

“When will fall get here?”

If there’s anything worth learning this year, appreciating the moment should be tops on our list.

When the heat index for your locale is in the triple digits even after dinner, just going for the evening stroll can be dangerous.

This summer has been very … summer-like.

I would not complain. Does no good anyway; and I do not want to wish this glorious season away.

But, since getting a health tracking device to wear on my wrist, being cognizant of my steps, activity levels, and sleep patterns has prompted me to be more consistently active throughout the day. By taking breaks from computer work, with activities ranging from mild stirring to a 10-15-minute exercise session while listening to the Beach Boys, has made me feel better.

My health tracker rewards me with a digital high-five when I’ve met the day’s step count. Such celebrations usually come during dinner walks around the waterfront areas of my town.

All had been going well until the heat index hit triple figures recently. Even a slow stroll will leave me drenched by the end of my evening constitutional.

Besides, walking slowly has never been a preference, as my former clinical students learned when trying to keep up with me in a hospital. I walk with a speed born from the purpose of getting somewhere. 

Alas! Desire to walk meets brick wall of heat and humidity. There’s no fix to the heat results except to shower head to toe. With tresses that give Rapunzel a run for her money, washing my hair nightly has become an added chore.

Fine. Take a day off.

That didn’t work either. Tried that Sunday, claiming my day of rest, but got no rest that night as my arms and legs were rebelling from lack of exercise. I could feel the muscle fibers complaining – crying out to be challenged.

Geez.

With the heat index still pegging 100 the next evening, I knew it would not be safe to get so overheated walking outdoors. Fortunately, throughout the day, I had had multiple exercise sessions that provided ample arm and leg movements while still being indoors.

What have I been doing? Well, I took a page out of my book, Toolkit for Wellness. Pages 243-244, specifically.

Watch this video to see what can be accomplished in less than two minutes.

You can tell from my breathing; this short exercise will get you a good workout in no time at all. Adding even light 2-3 pound weights, will help engage the arm muscles for a more complete full body involvement.

NOTE: Before doing any form of exercise, always check with your healthcare provider to make sure what you are planning to do is wise based on your medical needs or limitations.

Be safe in this summer weather. My friends from down under can file this away for December! If you must be outdoors, aim for the early morning or late evening hours; wear loose-fitting, light-colored clothing; carry water with you to stay hydrated, and listen to your body.

If feeling lightheaded, dizzy, nauseous, or if you have stopped perspiring – STOP. Head for the shade and get help.

If you feel challenged by the heat at all – stop then – before things get out of hand.

UPDATE ON COLD BREW POST – Even early morning gardening is a challenge. I head out to water my food sources even before that first cup of coffee, so by the time I get back inside, a cup of hot coffee is not appealing. The news is that I’ve shortened the time for my cold brew for iced coffee to 30 minutes! Perfect!

COMING UP: I will share reflections on the grand “Reluctant Farmer” turned “Happy Farmer” experiences. Don’t miss a single post by clicking on the subscribe button now. Remember to share this post with a friend so we can grow the Foodtalk4you tribe as we explore health one breath, one bite, one movement at a time.

In health –

Deidre

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

The Birth of a ‘Mater Sandwich

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In the American South, there are moments in midsummer of sublime satisfaction when the tomatoes start to ripen and are plucked off the vine. The moment comes only after impatient sweet anticipation while crafting the perfect ‘mater* sandwich.

To the rest of the English-speaking world, it is a tomato* sandwich.

Humble and pure, two slices of mass-produced factory bread smeared with the region’s favorite mayonnaise, a slice or two of vine-ripened tomato, with some salt and pepper, create summertime heaven on earth for many.

My favorite gluten-free bread does not live up to this image – not even a little bit. Plus, I can hardly remember when I have eaten two slices of bread at once anyway. Just too many carbs.

The mid-night visitation of belly angst from glutenous bread is just not worth it.

What to do?

There are rare times throughout the years – certainly not in 2020 – when eating at a fine restaurant with its own version of predinner slices of sourdough bread, I would indulge just so I could dip my fragrant bread into some of their fine olive oil with pesto.

I suffered no ill effects from such gluten indiscretions. Hmmm. Did the glorious atmosphere of the festive meal simply sweep side-effects away? Or was there a reason here?

Sourdough bread is a fermented food! Duh. If I made the stuff, I might have put two-and-two together.

It is fermented from lactobacillus cultures (great for the gut probiotics); but unfortunately, the cultures do not survive the baking process. However, a helpful byproduct is created: lactic acid.

Turns out, lactic acid lowers the naturally occurring phytates in grain-based bread. I refer you to page 105 of my first book, Toolkit for Wellness, where you will learn, phytates block our ability to absorb minerals from the food we eat.

So, for my tomato open-faced sandwich, the occasional bread indiscretion is well-tolerated on sourdough bread.

Let me show you what I did:

Spread some fresh homemade basil pesto onto a slice of lightly toasted sourdough bread.

Here’s the recipe for the pesto:

Sweet Basil Pesto

Pesto can be a great spread on crackers or bread, or as a great way to zip up the flavor factor in veggies, seafood, or an omelet!

Ingredients

2 cups/500 ml fresh sweet basil leaves, packed

½ cup/125 ml Parmesan, Parmesan-Reggiano, or Romano cheese, grated

½ cup/125 ml extra virgin olive oil

1/3 cup/75 ml walnuts or pine nuts (activate nuts first!)

3 cloves garlic

Salt and fresh ground pepper to taste (I use not quite a ½ tsp/2.5 ml of Kosher Salt and about the same of black pepper)

Method

Using a food processor, pulse the nuts a few times.  Add the garlic cloves and pulse some more.  Add the basil and pulse until in fine pieces.  With the food processor fully on, slowly pour the olive oil through the shoot.  Stop to scrape the sides down and add the grated cheese.  Pulse until combined.  Add salt and pepper and pulse a few more times.

The pesto is ready to use.  I store mine in small jars and float additional olive oil on top as a seal. 

Back to the sandwich: Add slices of fresh-out-of-the-garden tomato with salt and pepper to taste.

Add slightly mashed avocado on top with salt and pepper to taste. Smashing the avocado first helps it stay in place better.

There you are.

  • Less bread overall, but great bread that is even good -ish for you.
  • Pesto for fragrant greenness with
  • Health-promoting garlic
  • Olive oil for healthy monounsaturated fat and,
  • If using walnuts, omega-3s fatty acids as another anti-inflammatory
  • Fresh tomato – high in heart healthy lycopene as well as vitamin C, K, potassium, and folate

The addition of avocado finishes turning this tomato sandwich into a powerhouse meal. As a transplant from California, this girl loves avocados!

  • High in vitamins and minerals (remember, the sourdough bread helps our bodies absorb those minerals), avocados are naturally low in sugar and high in fiber. In fact, a great snack is one half of an avocado – keeps you full thanks to the fiber. Avocados do have fat, but it’s monounsaturated fat which is a good fat that helps lower cholesterol – when eaten in moderation.

There you have it! Something delicious and satisfying, with a yummy factor through the roof.

Many of our readers are in countries using metric math. My apologies for having ignored your needs before. An author friend of mine living in Greece was inquiring about measurements for last week’s post about iced coffee.

My coffee scoops are 12 grams each; so, a totally of 24 g coffee is used. The filtered water would be 750 ml.

If you are enjoying foodtalk4you posts, please share with a friend, and remember to like us on Facebook. Please click on the subscribe button so you won’t miss any posts from foodtalk4you.

Thanks!

In health-

Deidre

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

Iced Coffee – Hot Weather Refresher!

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How old were you when you found out …

As people endeavor to write something nice on Facebook – read, not controversial – there are many posts going around giving others a chuckle or a moment of amazement. The “how old were you when you found out …” posts are giving many of us a smile. Very often, the answer is, “just now,” and we scratch our heads wondering how we managed to miss that.

I was ten years old when I found out there was a “p” in raspberry. That revelation totally rocked my boat. Welcome to the wonderous world of silent letters, Deidre.

There was a contestant on a recent baking show challenge who pronounced the “p” in raspberry. He managed to say “raspberry” with its “p” smoothly and naturally.

Gotcha! You just tried it! When I do it, the “p” sounds forced.

Okay, I’m going to throw in here for once. This is Sheree, the editor, by the way. I just make things pretty around here.

I was twelve when I found out Captain Janeway did not really exist; and therefore, I was never going to be a star ship captain, leaving earth to go where no one has gone before. Yes, I was a little naive as a child, I must admit.

I do think, however, Captain Janeway probably did consume lots of iced coffee on her adventures!

Well, how old were you when you found out how to make good iced coffee?

For me, the answer was, “Today!”

The tannins found in iced tea are major culprits for causing my acid reflux issues. Try going through the summertime in the South without iced tea. It’s bad enough I stopped drinking sweet iced tea.

Another favorite for when the temperatures and humidity soar is iced coffee, but there’s an art to creating the perfect glass of iced coffee that had previously eluded me.

#1 rule I discovered long ago was, you can’t take fresh brewed hot coffee, let it cool, and pour over ice.

#2 rule was that it must be cold-brewed

Cold-brewing is a start but throwing ground coffee into a pot of water and sticking it into the refrigerator overnight made a brew that was not smooth.

While taking a lovely and well-socially-distanced vacation to Myrtle Beach, SC, at the end of June, I ate out only twice. Both times were at the Blueberry Grill, sitting outside on their gorgeous patio resplendent with flowers and man-made misted breezes.

Ahhh …

The morning was way too warm for hot coffee, so I tried their iced coffee. When the waitress set my glass down, it looked just like my companion’s iced tea. It was light and clear, just like the iced tea. Well, I was astounded at the smoothness of this iced refreshment!

Since returning home, I have been on a quest to duplicate this wondrous brew; and I’m getting closer and closer to my ideal. If my readers can improve upon this method, I’m all ears, but this is what I have developed.

ICED COFFEE

2 scoops of ground coffee – my scoops are about 2 ½ Tbs

3 cups filtered water

Method

Place ground coffee in container and add water. Period. Wait one hour.

Pour brew through a paper coffee filter into another container.

Add cream if desired. Pour over ice in tall glasses. Enjoy!

Want sugar? Hmmm. Try it without first. This is so smooth you may not need to cover it up with sugar.

That’s how I learned to drink coffee black: start with a good cup of coffee!

By subscribing to foodtalk4you, you will receive a thank you gift of “25 Easy Tweaks,” and links to each new post in your email.

Stay cool!

Deidre

Blogging for good health!

Aaahhh! A Summertime Creme de la Creme

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Words. Words. I’m so tired of words. How about you?

People don’t seem to be exchanging words or ideas anymore. Words seem to have become things that are lobbed over the fence to “them” by a righteous “us!”

After having taken a bit of a break from writing, I am going to share a minimum of words in favor of a little how-to video that will help keep everyone’s skin happier.

Nothing controversial.

Playing on the theme of the last post about whipping a dead horse, I had been doing pretty much just that for years – decades even. Doing what? Using lotion to moisturize my hands and body!

Every time Vaseline Intensive Care Lotion came up with a new, souped-up version of their old work horse, (pun intended), I was first in line to get – even though it never really worked.

My family often remarked about the feel and smell of my skin … eeww … lotion! – until I finally learned that creams did a far better job at moisturizing than lotions. My dermatologist gave me a sack full of samples to try. Cetaphil and CeraVe brands seemed about equal to me, and I just settled on Cetaphil – possibly because of the color of the lid.

Fickle shopper – branding is important!

Simultaneously, I was learning about the wonders of coconut oil on the skin. So, putting two and two together – my enhanced body cream was developed.

There is no appreciable smell to this combination and the resulting cream is completely absorbed by the skin, leaving no telltale residue.

Goodbye eeww factor!

What this short video will show you is how to properly incorporate the coconut oil into the moisturizing cream. One thing I did not mention is, sometimes I will add a few drops of lavender oil. The cream I applied to my husband was not enhanced with lavender, but ladies may like the mild scent.

It’s worth noting that this cream is great on extremely dry skin. If you have a loved one in a nursing home, it’s quite likely they are being plastered with Vaseline or A and D Ointment which leaves their bodies with that unforgettable tacky feel. While helpful to the skin, their clothes and bed sheets stick to them. I would suggest using this combination in the nursing home environment – but the family would have to supply it.

There you have it- enough of words, time to watch the show!

In health-

Deidre

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

Beating a Dead Horse?

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Giddy up! Come on Ol’ Paint! Let’s go! Giddy up! There’s a nice juicy carrot back at the barn …

Ol’ Paint does not seem to be moving.

Carrots aren’t effective motivators lately.

Even the sound of the whip snapping in the air does not keep Ol’ Paint motivated.

Can you relate? I can. I’m Ol’ Paint!

Early on during the stay-at-home orders, I was relishing digging into much over-looked projects. As a solo stay at homer, the honey-do list is written my me and handed to me.

Scrub this; organize that; sew masks; start “farming” – throw action-oriented posts up on Facebook.

Life’s a breeze filled with motivation and lots of carrots.

Now? Meh. Not so much.

I think I’m beating a dead horse.

Mind games of holding that first cup of coffee hostage until I did daily morning planks, used to be a thing that created success – especially when I texted the accomplishment to my plank buddy.

Now? I’ll do those planks when I am good and ready, thank you!

Rebellion! Total rebellion!

What’s going on in my mind – and possibly yours as well – is a deep-seated need to control; and with so much control having been taken away, there’s some rebellion going on trying to seize it back.

We see this publicly on the news each day. I will not open that can of worms by engaging in exhaustive social commentary. However, I gladly wear my mask and am only carefully tippy-toeing into Phase 1 – just sayin’.

But personally? The zest for accomplishments, productivity, and physical movement is difficult, if not impossible, to sustain.

While I’m not flat lining in life, the giddy up feelings are fleeting. I want to be more, do more, and self-start with more ease. What to do?

If Ol’ Paint doesn’t want to move down the same path and be rewarded in the same way, we need to find out why. What are other options? How can the reward change? Is a different schedule needed?

A good place to start might be getting the 80,000-foot view. Look at the bigger picture from way up high.

What do you see?

Loneliness?

Forced change of travel?

Boredom?

Fear?

Self-doubt?

Lack of motivation?

Lack of daily patterns?

Inability to see beauty?

You are probably thinking of twenty more to add to this list.

Clearly, for me at least, the old motivators are either not there or they look a lot different now. If you are not alone within your four walls, this could become a meaningful group/family activity. The 80,000-foot view could surprise.

So, if Ol’ Paint is having a hard time making it along the way, get off his/her back to lighten the load first. Then, reconsider how many hurdles your horse must jump each day to feel a sense of accomplishment.

We are all in uncharted territory. The stress still spins in the background whether we know it or not. Sleep habits are frequently thrown off – especially if we are not being expected to attend a Zoom meeting at 8:00-9:00-10:00 in the morning. Maybe even if we are obligated to be on screen. It’s a daily lesson in self-discovery with an over-arching message of needing to be easy on ourselves.

Take some weight off Ol’ Paint.

There is one universal truth that still applies during this trying time. To lessen our own angst, we can look away from our own needs to the needs of others. Shake that deer-in-the-headlight feeling that seems so prevalent and reach out to someone else each day. Something other than Facebook.

Preferably, call a friend or associate just to say hello and to check on them. Send a card in the mail. You remember the mail? It still comes and don’t we get excited when something other than a bill or an ad is in the box? Brighten someone’s day with a simple contact.

You’ll find that such caring for others will make you feel better as well.

Is a friend not able to go inside the doctor’s office or hospital while their loved one gets medical treatments? Offer to meet them in the parking lot while they wait! You can social distance 6 feet away through open car windows while wearing masks.

Spreading joy to others bounces right back to us!

Easy access to concentration skills had eluded me lately. Reading a fascinating, yet technical, article is somehow just not withing my grasp. But I have been given a different kind of concentration to do. A Mother’s Day gift of an exquisitely alluring two-sided picture of succulents has totally captured my imagination. I can’t help clapping in the air when I put pieces together and finish a section.

Part of my fear-like concerns during this time is how all this isolation will affect my mind. Being able to conquer this puzzle, figuring out how to use a new sewing machine to craft masks, and figuring out how to plant a garden have all given my brain a run for its money.

That’s another point. I am profoundly grateful to my children who are keeping close tabs on me. Calls, texts, Facetime, Marco Polo (a new one for me!), and gifts of cards, puzzle, and a sewing machine are not only keeping me thinking, functioning, and happy, but are helping to close the gap we all are feeling across the miles with no travel in sight.

Today’s food for thought is to:

  • Reflect on your situation from the 80,000-foot perspective
  • Shifting focus away from your concerns to become a bright light for someone else will ease everyone’s pain
  • Be easy on Ol’ Paint

’m wearing gym clothes this rainy day with the doable goal of exercising every time I move. High steps, squats, weights in hands to work arms and abs. The Beach Boys music really gets me stepping and moving in creative exercise ways! Stayin’ Alive by the Bee Gees is a favorite to power me through planks!

In health-

Deidre

Sharing these posts with friends is another way to reach out! Ol’ Paint is learning about Facebook Live, so stay tuned for regular short missives. Like Foodtalk4you on Facebook so you won’t miss out, AND like Toolkits for Health on Facebook where I’ll soon be doing short Live events to help Caregivers.

We appreciate your comments, feedback, and sharing of our posts. Make sure to click on the subscribe button so you won’t miss new posts on Foodtalk4you. Thank you!

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

What’s in Your Garden?

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

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

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

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

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

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

Not.

Somebody hit the PAUSE button.

Errrt. Brakes on worldwide.

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

Were all our dreams dashed?

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

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

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

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

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

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

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

So – many are turning to gardening.

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

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

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

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

Wonder

Grounding

Control

Partnership

Appreciation

Amazement

Anticipation

Gratitude

Patience

Dedication

Creativity

Effort

Reward

Sharing

Planning

Preparation

Self-reliance

Community

That’s just off the top of my head.

So, what’s in your garden?

In health-

Deidre – the new farmer

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

The Oatmeal Verdict is Still Out

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

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

But gluten-free oatmeal? Sounds safe. Maybe.

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

What’s this? No more oatmeal?

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

Was that a fluke? Is this a fluke?

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

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

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

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

Super-Powered Oatmeal

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

Ingredients

½ cup gluten-free oatmeal

½ cup gluten-free steel cut oats

¼ cup hemp seed hearts

3 Tbs collagen hydrolysate

Pinch of salt

Cinnamon

Vanilla

1 ½ – 2 cups almond milk

Method

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

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

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

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

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

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

What’s in hemp seeds?

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

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

A summary of its benefits include:

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

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

Next question: Why collagen?

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

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

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

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

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

In health-

Deidre

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

The Bunless Greek Burger

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Grilled Portobella Mushrooms

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

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

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

The original recipe may be found here: EATING WELL

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

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

Greek Turkey Meatballs

Ingredients

1 pound lean ground turkey

1 cup frozen spinach, thawed and squeezed dry

1/3 cup Kalamata olives, chopped

1 ½ tsp lemon zest

1-2 cloves garlic, minced

½ tsp dried oregano

Salt and pepper to taste

½ cup chicken broth or water

Tzatziki Sauce for serving

Method

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

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

Tzatziki Sauce

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

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

In health-

Deidre

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