Category Archives: Blogging for good health!

Blogging for good health!

Suffering In Silence

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She’s been taking care of her aunt for fifteen months non-stop. No relief. Getting tired and worn down. Clueless there might be another way, she believes this is what she’s supposed to be doing.

As a transplant to a new town, she’s not developed a network of friends or resources. She just soldiers on, unaware she’s becoming burned out.

That’s a true story.

Every time I speak with someone about the growing crisis concerning caregivers of loved ones at home, I hear a new story that just fires up my commitment to help.

Did you know that 10,000 people A DAY are becoming eligible for Medicare? That’s right. Hospice Foundation of America has labeled this phenomenon the new “Silver Tsunami.”

This is all happening over the backdrop of an ever-increasing number of long-term degenerative diseases in our population – coupled with the trend of people wanting to stay at home longer – even with mounting medical needs.

Those who are a part of this Silver Tsunami will care for someone else, AND require being cared for!

Imagine George and Martha, both in their sixties, looking forward to a retirement life of travel, but who are currently taking care of Martha’s mother, who is 87 years old.

Within five years, Martha’s mom passes away; but Martha has a stroke, leaving her with difficulty walking and needing assistance with self-care. Two of their three children live out-of-state, so much of the caregiver help comes from their daughter and husband, George.

And so it goes.

I discussed these things recently with a group of volunteer Stephen Ministers at a local church. They are finding  the ranks of caregivers of loved ones at home to be increasing, with the need to counsel and emotionally walk with caregivers on that end-of-life journey – critical.

Two components in my new, double-book, Toolkit for Caregivers with the bonus, Love Lives Here – Toolkit for Caregiver Survival, greatly serve families of every age in making those inevitable life transitions go more smoothly.

Talking Points for “The Conversation” will help families – young and old – with a list of Loving Considerations appropriate for every stage of life. You see, this Silver Tsunami will touch almost every household in America when you consider the multi-generational effect of family life changes – as depicted by the story of George and Martha.

While wishes, hopes, and desires will evolve over time, starting The Conversation early will help set the framework and create the habit for loving, frank, family conversations.

The Business Side of Dying Checklist will help survivors navigate the business issues that invade emotional grieving space after someone dies. If Loving Considerations have been made during the time of The Conversation, then checking off these business items should not be traumatic for those doing them.

Caregiver Workshops, introducing basic patient care skills and caregiver issues, are being planned to start in Eastern North Carolina in the coming months. In those workshops, participants will receive printed handouts covering The Conversation and The Business Side of Dying Checklist along with the already downloadable Skills Packet that comes with every purchase of Toolkit for Caregivers.Nationally, my books are always available online HERE.

The Next Chapter Book and Art Store

In ENC, books are also available at The Next Chapter Book and Art Store, South Front Street, around the corner from Captain Ratty’s, in downtown New Bern. I will be outside of The Next Chapter on Saturday, October 12 for Mum Fest, and I will also have a booth at The Holiday Gift Show, at the New Bern Convention Center November 15-16.

As I counseled those Stephen Ministers, caregiver emotions can be such a jumbled mess and can catch the unsuspecting caregiver off guard when unprepared. When the time of caregiving is over, caregiver grief also has aspects that can baffle and torment.

My philosophy of preparation being a key tool in learning, doing, or experiencing any thing in life is proving so true for caregivers and families everywhere.

Loving considerations help everyone. Use those loving considerations to drive your preparations for life transitions now.

Share the caregiver book that can help everyone by clicking HERE to purchase or by sharing this post with others.

In health-

Deidre

PS- I’m seeing a lot of Facebook posts about tantalizing fall recipes. Unfortunately, they all have a common theme of a truckload of sugar. I’ll be sharing some yummy, good-for-you recipes that will have your taste buds doing a happy dance next time.

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

Fiber, Poo, and You!

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It’s all about striking a balance!

There’s always a new cliff to jump off. We are hounded by diet philosophy mongers all the time. New buzz words rain down on us until we are buried under an avalanche of do this, do that.

Keto. Whole grain goodness. Intermittent fasting. Vegan. Grass fed. Free range. Organic. Non-GMO. Whole 30. Low carb. Sugar free. Low fat. Non-dairy. Gluten free. Aaaahhhh!

I just want to feel good, keep excess pounds off, maintain a stable blood sugar, keep my bones strong and muscles functioning, avoid poisonous food or activities to allow my body to be naturally disease free, and … something else to be mentioned in a minute.

That’s why I avoided labeling my approach to eating in Toolkit for Wellness as anything other than anti-inflammatory. Labels can be problematic.

It’s just not food either. We are a complex whole. Deprivations or excesses in one area of our life puts everything else out of kilter.

Added to the fact that none of us has ever been this old before …

What worked in our thirties might not work for us in our forties – etc., etc.

Therefore, we seem to always be adjusting to make things balance out. Never a dull moment. Every day sees us coping with physical changes we may not know are even happening.

Which brings me back to my other goal. Usually commercial ads about this are aimed just at the senior sector of our population; but this issue traverses all age categories. It’s something that even concerned my high school students. What is it?

Regularity. Constipation.

Poo.

It’s a topic that’s vital even to infants (I remember my constipated babies – what anguish for everyone) and to everyone, every day – for as long as we live.

Again, it’s a complex topic. The standard approach is:

  1. Drink enough fluids
  2. Get enough exercise
  3. Eat enough fiber
  4. Control stress (that’s my addition)

Chronic constipation can set us up for hemorrhoids, irritable bowel disease, and colon cancer. Also makes for feelings of discomfort and general malaise. Not fun.

There are even issues beyond constipation – this is going to get a little graphic, here – there are issues about the quality or texture of the Bowel Movement (BM).

Let’s delve into this dinner-table-taboo topic with the Bristol Stool Chart

It is possible to be as regular as clockwork, but terribly constipated.

Where are you on this scale?

After going gluten-free and restricting starchy carbs for several years – and feeling so much better – I seemed to enter a new phase of regularity with constipated results. (Talk about airing dirty laundry … but folks, I’m doing this so we can learn).

Were the several years of caregiver stress – followed by widowhood – a factor? Certainly.

But this was no way to live. What could I do? Join the Metamucil-for-lunch bunch? Nooooooo!

After much trial and error, the results are in! LOL

As I sought to restore balance within my body, I have come to soften some of my previous approaches:

  • Gluten-free remains a priority (helps me avoid most sweets at gatherings and unnecessary bread-y starch)
  • I am opening the door to some legumes in regular consumption of hummus and chili beans
  • Eating some 5% fat, plain Greek Yogurt each day, which feeds the microbiome in my gut
  • Eating the whole grain goodness of quinoa – a gluten-free ancient grain that is so versatile hot or cold, sweet/savory/or plain
  • Sauteed, unbreaded okra slices, seasoned with Montreal Steak Seasoning, are a frequent fare and will “cure what ails you”
  • Eating Brussels sprouts year round
  • Modifying my super-low-carb approach by adding a slice of whole-grain, gluten-free bread to my morning or lunch open-faced sandwich (Sam’s brand found at Walmart on the top shelf of their bread isle is my absolute favorite)

The final improvement has come – for me – through the additional, though small, addition of starchy carbs. My research today is showing, as well, that the avocado mash on my morning or lunch time toast is boosting helpful fiber, as well.

So, let’s look at fiber. Most people are getting about half what’s needed. Women should be getting 25 grams of fiber a day and men should be getting 38 grams.

Everything you ever want to know about fiber can be found HERE and HERE!

As a timesaver, let me summarize:

Fiber is the part of food not broken down or absorbed during its journey through the digestive system.

There are two types of fiber categories: soluble and insoluble.

Soluble Fiber

Soluble fiber binds with fatty acids and helps flush them out of the body – thus lowering bad cholesterol – and blends with water forming a gel-like substance in the gut, which helps lower blood sugar spikes.

Insoluble Fiber

Insoluble fiber helps to act as a bulking agent that speeds the passage of waste.

Together, both kinds of fiber slow digestion so that the sugar/glucose from food is absorbed more slowly – thus stabilizing blood sugars.

It’s the difference between eating a piece of candy or eating an equal amount of sugar/glucose in a fiber-filled raw apple. The candy will cause swings in blood sugar as the glucose is rapidly absorbed, insulin is needed, and blood sugar drops as insulin’s effect occurs. The apple will cause a slight rise in blood sugar over time because the fiber slows down the sugar/glucose absorption and the insulin demands are much lower.

Candy vs apple

Then, there are different actions that fiber can take.

Some soluble fibers are fermentable and serve as fuel for the (good) bacteria in our gut. The over 100 trillion bacteria found mostly in the large intestine are ground-zero for zillions of chemical, hormonal, and nerve reactions and communications happening in the body. Research is showing that dysbiosis in the microbiome of our gut (the good bacteria) is resulting in or is a contributing factor to auto-immune disease and much more. Feeding these friendly warriors is very important to good health.

Fermentable fibers are found in beans and legumes. The byproduct of this fermentation is gas. Great.

Then there’s viscous fiber that forms a gel when blended with water. This gel slows down the digestive process which allows for a feeling of fullness and satiety for longer periods.

Think chia seeds in water. Think okra.

This viscus/soluble fiber is also found in legumes, asparagus, Brussels sprouts, oats, and flax. Just a tablespoon of chia seeds in water and flavored – or not – with a dab of honey will turn into a gelatinous treat that will hold you all night and “do your body good.”

Many of you may not have heard of this next one: Resistant starch. Used to be that I’d just shut the door at any idea of consuming starch. Starch is the main carbohydrate in the diet. Think potatoes, foods made with flour, and rice.

Resistant starch is a carbohydrate that functions like fermentable fiber in the gut. Have I grabbed your attention yet?

Yes. Under the right conditions, this starch (boo!) resists digestion and passes through the digestive system unchanged (yay).

Resistant starch improves digestive health; improves insulin sensitivity; lowers blood sugar; and helps to decrease appetite.

Resistant starches can be found in:

  • Green bananas (sure)
  • Legumes (think pinto beans…and gas)
  • Cashews (yay!)
  • Raw oats (Trail mix?)

…and…drum roll…

  • Cooled cooked white potatoes and white rice!

What? Yes! Think cold potato salad. Think white rice in salad. Heck- think sticky rice in nori rolls!

Ah, but remember the balance.

Deidre from Foodtalk4you is NOT saying to sit down to a bowl of potato salad.

What I am saying is that there are options that should be used to strike a balance, and that having a 3 or for 4 Bristol Stool result in the bathroom can be a measuring factor for that balance.

‘nuf said

In health-

Deidre

PS: Don’t forget to sign up for our newsletter on the left-hand side!

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

Tidying Up or Who Moved My Quinoa?

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Where’s your clutter? Over time, mine is relegated to the closets and drawers – out of sight to the casual observer.

Fibber McGee and Molly

My mom used to tell me about an old radio show called Fibber McGee and Molly. Apparently, they had a hall closet that was dangerous to open; for when it was opened, its contents spilled out onto the hapless person who had opened the door.

While not quite that bad, my two pantry closets were becoming unhandy to use – clutter and disorganization reigned supreme – the quick grab always deteriorated into major detective work.

I dreaded looking for ingredients. Where was that quinoa? Didn’t I buy some spicy mustard not long ago?

Closet and drawer clean outs are usually done in January at my house. Start the year off organized and all that. Somehow that cold winter day project slipped past me this year.

But really, where was that quinoa? I needed it for a new recipe I was trying out this morning – that recipe is to follow, by the way.

Well, enough was enough. I was in control of this mess, and I was going to fix it – NOW!

Marie Kondo

Following some of Marie Kondo’s advice in her amazing book, the life-changing magic of tidying up, I emptied most of the two offending cupboards. Voila – found the quinoa and oatmeal for the recipe!

While the grains were simmering, I organized, kept what had nutritional meaning to me, and threw out what was either out of date or no longer was a part of my culinary repertoire. Kondo followers will understand. If you are new to her philosophy, I studied each item to evaluate its relevance in my eating habits – if it had a positive meaning to current menu goals, it stayed; otherwise, it was tossed.

The same happened to my drawer for kitchen towels and aprons. I am giving away as many as I kept.

Such a liberating feeling. I’m rewarded every time the drawer is opened or when I need an ingredient from the pantry.

Decluttering and organizing not only what we see walking through a home, but also what we see when using a home – opening closets and drawers – generates positive energy … and … don’t we all need that?

On to that quinoa …

Once every week, our paper features a food section that compliments all of the week’s store ads just coming out.

At times, the featured food columnist’s article is laughable. There are ingredients that are often unpronounceable and virtually unobtainable in the average grocery store. Just because the author enjoyed a marvelous meal in an obscure little bistro in a remote corner of some exotic destination that I can’t afford to visit, doesn’t mean I should be able to duplicate it here in the States – or even want to.

But today, Ari LeVaux (see … cool name) wrote about a whole grain dish that can easily be a part of a wonderful change-of-pace for breakfast or become a savory side dish to dinner.

Chokecherry

He did have to throw in syrup options that were amusing: syrup from rhubarbs, cherries, or chokecherries. Sure. I’ll just grab that chokecherry syrup right out of my clean pantry.

Not.

Many folks enjoy a daily bowl of oatmeal each morning. I tried that routine once and my joints were adversely affected, strangely enough, but I’m willing to have a few bites now and then.

When other grains or seeds are simmered together with oatmeal, one is tippy-toeing into the world of gruel.

Gruel conjures up images of cold, stone orphanages in old England, a la Jane Eyre. Gruel is actually on the watery side. After all, the head mistress squeezes those schillings for all they are worth.

So, as Ari writes, this recipe is on the thick side of porridge and he has termed it to be a “potage” in hopes that people will at least keep reading and not head to the sports section.

Enough. Let’s get to this fun recipe of thick gruel, porridge, potage, pottage, or whatever you want to call it. There are four main ingredients plus water and a pinch of salt. Easy peasy – just don’t burn the gruel.

Potage with Berries

1 cup steel-cut oats (mine were just regular, gluten-free oats)

1 cup quinoa – Ari prefers red quinoa for the color, I used black

Raw. shelled hemp seeds

4 cups water

1 tablespoon untoasted sesame seeds

1 tablespoon raw, shelled hemp seeds – I used hemp seed hearts

Pinch of salt

—————————————————–

Use a heavy-bottomed pot. Throw all the ingredients in and bring to a boil – lid off. After it comes to a boil, reduce heat to simmer, and simmer for 20 minutes. If the water is gone during initial cooking, add a bit more.

Test the grains after 20 minutes – they should be pleasantly chewy. Reduce to the lowest setting to cook off any remaining water.

Do not over stir BUT do not let the bottom of the pot stick and burn. I stirred once every 5 minutes throughout the entire process.

Turn off the heat and let cool before storing in the refrigerator.

———————————————————————-

Greek yogurt

For breakfast: I used a small scoop of “potage” and added strawberries, blueberries, and a dollop of vanilla Greek yogurt. Terrifically tasty and filling.

As a savory side dish to dinner, Ari enjoys it dressed in soy sauce, toasted sesame oil, and green onions. He also likes it with “scape”…there you go again, Ari.

———————————————————————-

Hope you enjoy the “potage” and let me know if you’re inspired to clean a closet!

Remember to click on the subscribe button to get email alerts when a new post is up AND to get your free SUBSCRIBER GIFT of 25 Easy Tweaks for Better Health.

In health-

Deidre

POTAGE WITH BERRIES download and print! (See below)

Potage With BerriesDownload

Blogging for good health!, Stress Reduction

Splat!

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Have you ever been wound up so tightly – that even slightly relaxing – was found to be impossible?

That feeling. if you let go just a little bit. you may go SPLAT against the wall of life?

Somehow the stressors in life have so overwhelmed you, it was all you could do to keep it together?

Like you are going to splat if you don’t relax – but if you do, which isvirtually impossible – your world without your hyper-vigilance was going to splat anyway?

Very unhealthy.

Face plant.

Been there. Done that.

My nerves were so tight and my emotions were so bottled up that, as I lay on the adjusting table in the chiropractor’s office being treated for (of all things) pulled muscles, any adjustment was impossible. The chiropractor asked me to relax my back. Ha!

“I can’t do it,” I whimpered.

Then the tears started to flow, and I eventually relaxed enough.

That was a few years ago; but recently, a friend of mine was facing a similar situation. Muscles tight, heart racing, and stressful thinking seemingly trying to take her over. Definitely a SPLAT in the making.

Feeling that helpless and hopeless feeling in her text, I called her on the phone, and I instructed my Alexa to “play meditation music.”.Before she could get even more wound up telling me what the matter was, I instructed her to lie down and listen to the music.

Across the miles, she spent several minutes listening to this amazing, calming, gentle music with melodies that evolve into other ones – never disappointing or ending too soon – until calm, peace, and even a comforting sense of trust develops in the listener’s mind and body.

She was amazed when her heart had began to slow down.

Then we talked about breathing.

It’s not a lot of phooey, readers. Just breathe. Listen to the air coming in through your nose. Feel it swirl around in your sinuses and down into your lungs. Feel your chest and belly rise and then fall as you exhale.

It’s call mindfulness. Meditation. Breathing. Whatever you call it, it works. Just be mindful only of your breathing and let the music caress you. If your thoughts stray to something else, that’s fine, just gently guide them back to your breathing and the music.

If you find yourself ready to SPLAT, it’s quite likely a mental/spiritual/physical emergency! Before your symptoms take you out, stop and do the mindful breathing and music, if possible.

Stress kills.

After our call ended, my friend used her phone’s Siri app to find meditation music and she continued her therapy. A short time later, her heart rate was normal and she could face the day.

Our minds are so powerful. We cannot take the stress out of our lives, but we must have and use the tools available to us to respond to and handle that stress in more healthful ways.

That’s why I’ve named my business Toolkits for Health. In my blog, books, and seminars, the goal is to give readers and participants the tools they need to improve their lives through mind/body/spirit health approaches that are easy to do.

Click on the link below to learn more about what I am offering through Toolkits for Health on my new website called DeidreEdwards.com!

Your stress management needs may also call for counseling from an experienced professional. Please do not hesitate to contact a pastor, counselor, doctor, or other health professional for help. Help is there. Even free help. You are not alone.

Since New Year’s Eve, I have been plagued with a blocked and slow draining gland on the upper eyelid of one eye. The treatment – short of surgery – has been twice daily wet, hot eye compresses for four months, and nightly compresses since then. I’ve combined listening to meditation music in a dimly lit room for 10 minutes right before bed as a way to making the compress routine enjoyable.

Guess who is relaxed before bed? Sometimes I ask Alexa to “stop playing in one hour,” so I can sail off to sleep with gentle music.

Mindful breathing can be worked into any routine. Make it work for you. Maybe a session of breathing and meditation music can start your day as well.

To finish the start of my friend’s now calmer morning, I suggested she stand and raise her arms up into the air to silently thank her Creator for the new day, her new calm, and to receive strength, power, and wisdom to live her day in confidence.

Works for me. Worked for her. Tap into these calming and strengthening tools to not only avoid splatting but to face each day with peace.

In health-

Deidre

Anti-Inflammatory Foods, Blogging for good health!

Summertime – And The Eating Is Easy …

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Have this summer’s blazing hot temps redefined how you eat? Experts remind us on the nightly news to stay hydrated, wear loose clothing, stay in the shade while outside, and eat small meals.

Small meals? I hardly want to eat at all! But, truly, sitting down to a big repast is not even appealing.

Use the heat as an opportunity to add a cooling meal of cut up fresh fruit of colorful melons and berries with yogurt.

Explore eating more vegetable protein. I prepare some soy noodles according to package directions then stir in a dollop of my homemade Sweet Basil Pesto (recipe in Toolkit for Wellness) and some fresh mozzarella. A small serving works as dinner along with a side salad of greens.

After a breakfast of eggs cooked with a few sliced black olives, Sweet Basil Pesto, and a large handful of spinach, lunch may be just a half of an avocado to tide me over until a dinner of some baked salmon and a side salad.

An evening of board games and snacks with friends does not have to sabotage your diet. Make the snacks your dinner by offering hummus (recipe HERE) along with sliced vegetables. Use cut up fruit to dip into yogurt. Serve pistachios – my newly discovered go-to nut – for a fun nutritional kick.

Pistachios are a bounty of good news.  Pistachios on Healthline passes on a lot of pistachio facts. I also found in many other sites. In summary, pistachios are an ancient – fruit! – consumed at least 7,000 BC in Asia. They are high in protein; lower in calories than other nuts; high in antioxidants; high in lutein for eye health; help gut bacteria; studies indicate they may help lower cholesterol; are low in the glycemic index which helps maintain steady blood sugar levels, AND in their shelled state, contribute to mindful eating as instead of gobbling up shelled nuts, the process of shelling each morsel slows down consumption and helps to keep track of portion size by seeing a stack of empty shells.

WOW! You have to love these nuts!

So- practice lightening up on the summer foods … It will “do your body good”!

UNDER CONSTRUCTION!

Have you ever lived through a remodeling project? Growth and improvement not only requires time, energy, and a plan, but also brings a certain amount of pain and inconvenience. There is always dust, dirt, new traffic patterns, and making do with a hot plate instead of a stove… you know the drill. Life looks a little different for a while until your dream plans come together.

Well, not only has foodtalk4you been under construction, but I’m also “giving birth” to a business and another website! Thanks to my partner and construction manager, Sheree Alderman at The Sunshine Group, there’s been a lot of tearing down and rebuilding going on.

Our efforts have been centered on making foodtalk4you and my new landing page as user-friendly to readers as possible, and to be more connected and responsive to reader needs.

To that end, much updating has been done behind the scenes to foodtalk4you. It may look the same, but there are some subtle changes that we hope you appreciate. Namely, each post, past and present, will be assigned to one or two categories.

At the left of your computer screen you will notice a list of categories. If you want to peruse gluten free recipes, anti-inflammatory foods, habit building, stress reduction, exercise, or more – all you have to do is click on that category to read those posts.

We hope this new feature will help you navigate to posts that help you the most.

But then there’s the unexpected in renovations as well – read abject horror on my part – as maybe 25% of our readership list evaporated after a behind-the-scenes update process…

#$%&*$@#??!!!! – doesn’t even begin to cover our reaction.

We are desperately trying to rectify this…Sheree is burning the midnight oil…if you are reading this because of our standard email prompt…GREAT!

If you are reading this because of a Facebook or chance referral, PLEASE subscribe again by going through our sign up box, on the top left so we can simply send you an email link to the latest post.

Of course, you know we do not share your information with anybody.

But YOU can share this post with your friends, and we encourage you to do that again – especially – since they may have gotten lost in our reshuffle.

In addition…we will soon be sending our subscribers a THANK YOU GIFT!

Yes, we want to add value to your foodtalk4you experience with a special, downloadable booklet of 25 Easy Tweaks for Better Health. We appreciate your interest in foodtalk4you and our shared goal for better health one meal…one breath…one movement at a time and wanted to gift you with a ready resource for easily staying on top of your health.

Watch your inbox for this special, exclusive subscriber gift. Hope you enjoy it.

Blogging for good health!, Recipes

There’s a Hummus Among Us!

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Six main ingredients, along with salt and pepper – plus, the magic of a stick blender, food processor, or standard blender, and you’ll have an amazing additive-free dip your friends will rave about … all in under 10 minutes!

Looking to wow the Fourth of July crowd with a flavor twist? Prepare this easy recipe to make your guest humming for more!

It’s so simple. Measure, dumping everything into a small bowl, and whirl. Done.

Like a great novel, there’s a twist to the plot with the addition of Kalamata olives.

Wow! Just serve this as dinner – guests will keep returning for more until it’s all gone!

HUMMUS

Many thanks to my Roseville, California,aa friend, Betty, for sharing this easy, appetizing dip with me. Let’s get right to it:

Ingredients

¼ cup sesame seeds

1 c (15 oz. can) garbanzo beans – drained – reserve liquid

4 Tbs. olive oil

3 Tbs. lemon juice

3 large cloves of garlic

1 cup pitted Kalamata olives

(Garlic salt and ground pepper to taste)

METHOD

Toast sesame seeds in fry pan on medium heat, shaking pan often, until seeds are golden – about 3 minutes.

Transfer ALL ingredients except seasonings to blender, food processor, or small bowl (the stick blender’s bowl was big enough for my friend, Betty, but I transferred to a small bowl) along with 6 Tbs. of the bean liquid.

Whirl – adding more bean liquid or oil if needed.

Taste the hummus before deciding to adjust the seasoning with garlic salt and pepper. Olives are naturally salty, so wait to add these seasonings until after combining all other ingredients.

That’s it. Easy peesy! Use as a dip for your favorite vegetables or gluten-free chips.

In health-

Deidre

Blogging for good health!, Food Talk 4 You!, Habit Building

Tips, Tricks, and Hacks

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Time to go through the old photos. Ever do that? Pictures of fascinating objects, moments, or maybe a recipe or two. I snap pictures for this column all the time, and then – sometimes – forget to share. Today’s the day to go down memory lane to bring some useful ideas to light.

This tip comes for anyone repairing a hem that is unraveling. Manufactured clothing – especially for women, often comes with hems that have double rows of stitching for hems. The factory machines are actually doing some kind of chain stitch which – if you don’t totally pull out the raveling thread that makes the stitch on the front side – will result in loops on the back side.

Very often, you can run your repair thread through those remaining loops of the chain on the back side to create an invisible fix. I’ve done this twice in the last month and created totally flawless repairs when viewed on the front side.

This trick was revealed to me by a dear, vertically-challenged, friend. Not sure Betty is even five feet tall, but this tip has even helped me – at 5’ 7 1/2 “  – to have better control with an electric beater.

Imagine my surprise when she placed her bowl in the sink to use the mixer. It helped with the task at hand, in spite of her being short, but when I also did it,  I was rewarded with an improved general control, catching those normal random splashes, and basically, made the job easier.

Thank you, Betty!

This one I’d classify as a hack. When it comes to pushing a grocery cart through the aisles, there’s quite a difference between over-handed and under-handed when it comes to hand placement.

How do you push your shopping cart? Probably over-handed like this:

Try pushing the shopping cart under-handed like this:

You will notice a little tension, and maybe even some minor ‘niggling’ in the abdominal area. Abdominal exercises in the middle of Harris Teeter! Now, I don’t know how many miles of cart pushing equals one crunch, but everything helps. If I can feel something going on, no matter how subtle, that’s a plus in the right direction.

Here’s another idea, if you like to do arm circle exercises, make a similar switch. Normally, people do arm circles with their palms facing down. Switch to palms facing the ceiling for a definite change and a bit of a challenge.

It’s been pegging near 100 degrees these last two days in Eastern North Carolina, that’s about all I can squeeze out today!

Stay cool. As one who used to love being in the heat on the back porch swing, I have had to come inside. Never been this old before … The heat causes vasodilation – blood vessels get bigger – and my blood pressure plummets. Even a cold glass of water or iced tea won’t help.

Sigh.

From the indoors-

Deidre

Blogging for good health!, Food Talk 4 You!, Recipes

That’s a wrap, Dah-ling!

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When a movie scene is successfully filmed, the director calls out, “That’s a wrap!” Everything is completed to satisfaction.

Well, with these products, you can easily proclaim, “That’s a wrap!” because these wraps will satisfy you and your family, plus go a long way to making healthy eating a reality in your day-to-day life.

From pinwheel canapes to breakfast, lunch, and dinner hold-in-your-hand meals, turning to healthier wraps will satisfy even the most discriminating palates. The calorie and the carbohydrate counts will go down, but that hand-held satisfaction will remain high!

Breakfast cookies

I’m always looking for a way to dress up my breakfast/lunch. About 4-5 hours after my breakfast cookie (or two – see post HERE), it’s time to fix a meal. But what if I want a bread-like component without the big carb hit?

It’s hard to eat a fried egg without something to sop up that yummy yolk.

For eggs, I turn to Mission brand gluten-free spinach herb wraps with 26 grams of carbohydrate, 6 grams of fiber (take the fiber grams away from the total carbs and you end up with only 20 net grams of carbs), and 120 calories.

Roll-up Ideas:

Bacon Egg and Cheese Roll-up

Heat wrap in toaster oven with cheese slice in center until cheese is bubbly.

Add cooked egg and bacon, if desired.

Roll up and enjoy.

Bacon Egg Cheese and Spinach

Heat wrap in toaster oven with cheese until warm – vary cheese choices: feta, Queso, Chevre/goat, or blue cheese.

Wilt a very large handful of spinach in a bit of olive oil or butter in pan and add to wrap.

Add cooked egg and bacon, if desired.

Roll up and enjoy

Salad with Meat

Make salad look and feel different by adding it to a warmed wrap.

Add leftover meat of choice, maybe cheese, and a few dots of dressing, if desired.

Let’s turn to a different kind of wrap. Thrive Market’s Coconut Wraps.  You can get these yummy and healthful wraps HERE. There are only 3 ingredients in these wraps vs 35 in the Mission brand I just showed you. My grandchildren ask for these coconut wraps every time they visit.

These wraps have just 6 grams of carbs and 2 grams of fiber for just 4 net grams of carbs! One gram of protein and just 70 calories. Wow!

Pinwheel Hors d’oeuvres

Assemble ingredients in mixing bowl:

8 ounce tub of whipped cream cheese

½ cup very finely chopped dried cranberries

½ – ¾ cup feta cheese, chopped

¼ – 1/3 cup finely chopped chives

2 – 3 Tbs. of finely grated or finely chopped walnuts

Mix very well using a hand mixer. Divide into thirds.

Spread 1/3 of mixture onto a tortilla or – BEST – a green spinach gluten-free wrap. Spread close to the edges of the wrap. Tightly roll up the filled wrap and place on some plastic wrap and roll up tightly, twisting edges of plastic wrap to secure. Repeat for the other two wraps. Refrigerate for a few hours.

Unwrap a rolled log and place on cutting board, seam-side down. Carefully slice, creating no more than ½ inch slices, and place on serving tray. Each log is individually wrapped so you can use what you need. The others may be saved a few days for later use.

The cranberry red specks along with the chives make this a colorful and festive hors d’oeuvre – especially if you have green wraps around.

Coconut Wrap ideas

I generally do not preheat these. Very kid-friendly for young chefs.

  • PB and J a new way!
  • PB and banana slices- an excellent snack or meal.
  • PB and dill pickle! Yes – an old family favorite – try it, you’ll like it!

Of course, you can use nut butters if you want to ramp up the nut factor to get away from the legumes that peanuts really are.

Anything that can be wrapped is excellent for these as well. There is a mild coconut-y flavor so eggs might not be a great match. Certainly meats, fish, and seafood would be fantastic with these coconut wraps.

So, ahem! – that about wraps it up for now.

In health-

Deidre

Roll-Ups and Wraps IdeasDownload

Blogging for good health!, Exercise, Habit Building

Ready – Set – Go!

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Are you trapped in a cycle of plotting, planning, wishing, and dreaming but never doing? If you could just actually get started, things would be great. But you never take that first step. We look for a push, a shove, someone to take our hand…or better yet, lift us up and carry us through so we don’t actually have to do it.

Seems others are busy doing their own things; so, we continue to plot, plan, wish, and dream. Sometimes we may even be worried about the mound of unaccomplished tasks before us. How to start ticking off those boxes so we can really get going?

I want to share five points about getting started that have worked for me and others:

  1. Don’t think about it – just do it. This mantra got me through high school and college and relates to finishing reports, speeches, reading texts, and doing homework – not as an encouragement to do stupid stuff. Long before there was a Nike, I practiced and shared this phrase to get myself and others through mountains of tasks.

Don’t think about the five things you need to get done in the next little bit, just reach out and grab one and do it. Then grab the next one.

Over-thinking, over-planning, over-ruminating gets nothing done – it only delays the start.

Don’t think about it – just do it.

  • Start a change with small tweaks. If you think about it, just about everything we do is a habit. Habits require little to no thinking. Our brain has limited band width and loves to run on autopilot – it likes to save real thinking for important things.

When I want to change an old habit or start a new one, I’ll begin by breaking down that habit into such a small component – what I call a tweak – that not doing it would be silly. If I backslide from doing ab exercises, I’ll start by doing just thirty seconds of full planks (elbow to toes) followed by thirty seconds of half planks (elbow to knees).

Now, who doesn’t have one minute for exercise? Then, I note on my calendar this accomplishment. Not so hard. By the end of the week, I’m doing a minute of full planks followed by a full minute of half planks. My goal is to work back up to two-minute planks both ways.

Trying to eat better? Conquer one meal at a time. Make sure to note your change on a calendar. Those check marks, stars, or notations look mighty good as they add up. Then you can move on to add another meal.

Instead of going cold turkey on cutting out sweet tea or sodas, simply cut down by bits. Share all cans of sodas with a still addicted friend, or switch to smaller cans. Sweet tea can be cut by ever-increasing amounts of unsweet tea. Then you can experiment with drinking more water instead of tea or soda.

  • Five-hundred-pound man. A Facebook video popped up while I was scrolling through the other night that I had seen before, but something compelled me to watch it again with new eyes. Perhaps you have seen it, too. This young man, maybe in his thirties, weighed over 500 pounds. His human form was all but obliterated by the extra weight.

His doctor pretty much said lose the weight or die. Because he was engaged to a normal-sized woman who loved the man inside of him, he decided he needed to reveal that man to himself and the world.

Long story short, he started by doing something simple. He videoed himself throwing out all the junk food in his house. Then he went to the grocery store with a new kind of shopping list. Then he went to the gym. One step at a time. He did what he could that day.

Thinking about the long haul for a 500+ pound man would have crushed any hope of getting the job done. Don’t think about it; just do it. Today. Then tomorrow when it becomes today.

At the end of his story, he weighed 300 pounds less and was having skin reduction surgery. He was alive, fit, and loving his active life. Both he and his new wife could fit into one leg of his former pants.

What a wonderful story about starting, and then starting again the next day, and the day after that!

  • Help yourself. Those were the words that popped into my depressed and numb mind as I lay on the bed, unable to get up. Help yourself. Learning to live with grief was hard. I knew it was going to be hard. Maybe I’d just stay there the rest of the afternoon…

Help yourself.

Well, I realized that there was no one else who was going to help me. It boils down to me. Get my body up. Move. Go somewhere there are other people. Do it. Now. Don’t think about it – just do it. Help yourself.

Closely resembling an emotionless robot – I got up, slipped on some shoes, and drove to the riverside park.

Fresh breeze. Pretty clouds. Children playing. Folks walking their dogs. Life.

Life was around me and I had to participate. My loved one was in heaven, but I was here. I was called to actively live here and now – the choice was mine. Help myself by being a part of the life around me. So I did.

  • Dominoes. Getting started and maintaining forward motion can be almost self-perpetuating. Once you tip over that first domino, that accomplishment will help tip over the next. That’s why I like putting those notations on my calendar, so I can see that momentum.

Lather, rinse, repeat.

Enjoy that exhilarating feeling as you do more exercise, eliminate toxic foods, complete those tasks, write the next chapter of your book, start that business, or take that new class.

You are doing this! You have started and you are moving forward.

Congratulations!

So, what are you desiring to start? Find the smallest part of it, don’t think about it anymore, and just do it! Pat yourself on the back. Put a star on your calendar and do it again tomorrow.

In health and accomplishment-

Deidre

Blogging for good health!, Food Talk 4 You!, Recipes

Breakfast Cookies, ya’ll!

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My personal copy of Toolkit for Wellness automatically springs open to page 184. The pages are dripped on, crinkled, underlined, and generally represent the look of a well-loved recipe with notes in the margins.

Which recipe has become so beloved? Breakfast Cookies, of course!

Years ago, I had taken a recipe I loved and grew it up several nutritional notches by adding a few ingredients to boost protein, omega 3s, and fiber content.

With nine power-packed dry ingredients, I find keeping these little beauties around so much easier when I measure out extra batches for later use. The dry ingredients are easily stored in a zip lock bag in the refrigerator and all I have to do is add the wet ingredients, stir, and bake!

Easy peasy!

Over the last couple years, I have modified the ingredient list a bit and simplified assembly. I am pleased to share the latest version with you. I am also including a printable PDF version BELOW so you can keep it handy. I’m going to laminate mine!

FoodTalk4You.com Breakfast Cookies 2019Download

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BREAKFAST COOKIES- version 3.0

Assemble dry ingredients in a bowl and stir to combine well:

½ cup almond flour

½ coconut flour

¼ cup ground flax seed

¼ cup hemp seed hearts

¼ Great Lakes Collagen Hydrolysate

1 Tbs. Ceylon cinnamon

2 tsp. baking soda

½ cup dried fruit – I prefer golden raisins

1 cup unsweetened coconut flakes. Pulse flakes in a food processor to create smaller pieces of coconut flakes – about ¼ inch in length, THEN measure out 1 cup. A 7-ounce bag of coconut flakes should yield about 2 cups of smaller shreds.

In a food processor place the following:

Juice from ½ lemon

3 large, ripe bananas broken into chunks

Medjool Dates

7 medium-sized PITTED dates /or/ 5 large, PITTED, Medjool dates /or/ 7 dried figs with stems removed /or/ a combination of dates and figs – SOAKED in warm water for 15 minutes and drained

Pulse the lemon juice, bananas, and dates/figs until smooth with no big chunks remaining.

Then add:

2 Tbs. coconut oil

1 cup unsweetened applesauce (2 – small 4-ounce containers)

2 tsp. vanilla extract

Pulse all wet ingredients until well combined with no chunks.

Pour wet ingredients into dry ingredients and stir well to combine.

At this point, start pre-heating the oven to 325/convection or 350/standard.

Tap the dough. Your fingers should come away clean. If the dough seems too wet, (mine usually does – depending on the size of the bananas and lemon), add some coconut flour, 1 tablespoon at a time, and stir to incorporate. I often add up to ¼ cup extra.

Using a golf-ball sized cookie scoop, (2 inches in diameter), fill and pack scoop by pressing dough into the scoop at the side of the bowl. Place cookies onto parchment paper covered cookie sheets.

Using 2-3 damp fingers, gently press each cookie down a bit.

OPTIONAL – Measure out 1-2 tsp. of course sugar such as Turbinato or Demerara into a small dish. Sprinkle just a pinch of granules on top of each cookie. This is not intended to be a big sugar hit I just like the sparkly effect on the top.

Looks like a bakery confection!

Bake cookies for 20-25 minutes. Cookies will still be a bit soft but not mushy when done. Place cookies on a wire rack to cool and firm up.

One recipe yields 27 – 28 cookies.

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A couple of cookies will make a totally satisfying breakfast. These freeze and refrigerate quite well. I package nine of them in a gallon zip lock bag, making a tube of cookies at the bottom of the bag. Expel the air, roll up the tube, and freeze for a later day.

I keep one package in the refrigerator at all times and simply reheat two in the toaster oven.

Perfect!

Today I made a double recipe which yielded 55 cookies – plenty for future use. I also set up dry ingredients for two more single batches. Now, all I will need will be three ripe bananas and a lemon; everything else is on hand. Easy!

In health-

Deidre